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Speaker 1: We're always been told to get smaller, and all of

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Speaker 1: our diets are based on that. What about a diet

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Speaker 1: that's teaching you to get stronger, that's helping you move

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Speaker 1: into your power as you get older.

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Speaker 2: Doctor Amy Shy is a double Board certified medical doctor.

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Speaker 2: She's a nutrition specialist and a New York Times bestselling author.

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Speaker 2: Her newest book, Hormone Havoc, reveals the root cause of

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Speaker 2: hormone issues and practical ways to bring them back into balance.

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Speaker 1: When our hormones are off, it literally changes our entire day,

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Speaker 1: our mood, the way we feel, and it's so understudied.

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Speaker 1: Nineteen ninety three, which is not too long ago, was

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Speaker 1: the first time that the NAH actually mandated that we

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Speaker 1: include women in studies.

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Speaker 3: No way.

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Speaker 1: So every single study on every medication and every condition

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Speaker 1: is on men.

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Speaker 2: I'm RADI WKA and on my podcast A Really Good Cry,

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Speaker 2: we embrace the messy and the beautiful, providing a space

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Speaker 2: for raw, unfiltered conversations that celebrate vulnerability and allow you

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Speaker 2: to tune in to learn, connect and find comfort together.

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Speaker 3: Amy, thank you so much for being here, Thank you

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Speaker 3: for having me.

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Speaker 2: I'm so excited. I love well. You've had two best

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Speaker 2: selling books, which is incredible. But this book was absolutely incredible,

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Speaker 2: and I think it is so needed in the world

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Speaker 2: of health for women. I think every woman is so confused,

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Speaker 2: especially about this topic of hormones. And I really appreciated

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Speaker 2: how simple you made it.

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Speaker 1: Oh, I appreciate that. Thank you.

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Speaker 2: I want to start by asking what took you from

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Speaker 2: obviously writing books about your book so efing Hungry and

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Speaker 2: I'm so effing tired to writing a book about hormones.

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Speaker 3: Why did you feel that was so important right now?

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Speaker 1: Oh? Or hormones rather, hormones are run so much of

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Speaker 1: our body, you know, like when our hormones are off

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Speaker 1: or we're right before our period, it literally changes our

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Speaker 1: entire day, our mood, the way we feel, and it's

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Speaker 1: so understudied. Yeah, nineteen ninety three, which is not too

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Speaker 1: long ago, was the first time that the NAH actually

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Speaker 1: mandated that we include women in studies no way. So

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Speaker 1: every scene study, on every medication and every condition is

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Speaker 1: on men. And I felt like, Wow, what I was

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Speaker 1: noticing after the pandemic is I started to really share

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Speaker 1: more on social media and where I saw the whole

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Speaker 1: where I felt like the energy that I was needed

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Speaker 1: was around women's health and nutrition, because it's like both

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Speaker 1: underserved and confused, and so I think I kept saying, like, oh,

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Speaker 1: there's like so much interest whenever I post about nutrition

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Speaker 1: for hormones or how our hormones affect us, And so

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Speaker 1: I decided that that was the angle I was going

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Speaker 1: to take this time.

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Speaker 2: Yeah, and I think it's even more confusing for people

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Speaker 2: now because of social media, where you can you hear

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Speaker 2: so many opposing views, so many opposing diets, so many

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Speaker 2: opposing trends, that we should be doing this, and then

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Speaker 2: the next week you're told that you shouldn't be doing it.

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Speaker 2: What do you from all the work that you've seen

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Speaker 2: and all the research you've done, what do you think

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Speaker 2: at the moment is like the biggest lie that women

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Speaker 2: are being told about their hormones?

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Speaker 1: Oh gosh, there's so many really, Okay, give me a few.

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Speaker 1: First of all, there's no one supplement or thing like

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Speaker 1: this magic trick that can balance your hormones. I think

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Speaker 1: that's number one, and I think we're all looking for

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Speaker 1: that magic pill. That's why I talk about my podcast

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Speaker 1: is called save Yourself, because at some point you learn

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Speaker 1: that there's not a pill or a person or a

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Speaker 1: thing that's gonna save you, right, because we're all suffering

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Speaker 1: with hormone issues, and so many of us are looking

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Speaker 1: for solutions to say that there's a one stop solution

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Speaker 1: or there's a one step thing that you can take

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Speaker 1: to make it go away. It's just not true, even

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Speaker 1: hormone therapy. Like I talk a lot about women in

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Speaker 1: perimenopause and menopause and they're all like, oh, well, just

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Speaker 1: start hormone therapy. But just like birth control, just like supplements,

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Speaker 1: just like pills, it's not like you just take one

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Speaker 1: thing and then everything gets better. Yeah, So that's one

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Speaker 1: of the biggest ones.

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Speaker 2: And I feel like your podcast calling saving yourself, I

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Speaker 2: feel like you also have to believe that you can

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Speaker 2: help yourself. Yes, that's so much Like that's such a

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Speaker 2: big part of especially for women, and women's intuition and

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Speaker 2: how intuitive you are with your body and how you

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Speaker 2: have to tune into your body so much. It's like

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Speaker 2: you also have to have this belief that actually, even

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Speaker 2: though I'm being told that everybody else can fix me,

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Speaker 2: I do have a belief that I know how to

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Speaker 2: fix my body and I can understand my body back

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Speaker 2: to then maybe somebody else can.

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Speaker 1: Right that you're your best healer. And one of the

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Speaker 1: things I always think about is like as a doctor,

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Speaker 1: lots of people will say like what should I do?

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Speaker 1: What should And I always think, like, my goal is

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Speaker 1: to help you find your own gifts. So, like, you know,

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Speaker 1: the whole goal for the book, for example, I want

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Speaker 1: you to read the book and then go find your gifts.

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Speaker 1: You know, that would be the goal because it's not

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Speaker 1: about telling you what to do.

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Speaker 2: Yeah, because everyone's so individual, Yeah, what are some things

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Speaker 2: that women are being told are normal in their body?

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Speaker 3: But it's actually not that normal.

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Speaker 1: So one of the things is that there's really no

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Speaker 1: good test for hormones. So no matter what people tell you,

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Speaker 1: no matter what they try to sell you, right now

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Speaker 1: in twenty twenty six, we still don't have a great

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Speaker 1: hormone test, and so a lot of times women will

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Speaker 1: go in with hormonal complaints and doctors will say, everything

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Speaker 1: looks normal.

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Speaker 3: Yes, my friends get told that all the time. They like,

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Speaker 3: but I'm tied all the time.

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Speaker 1: But yes, that's why, because we don't really have an

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Speaker 1: answer yet for hormone imbalance. We don't have a test,

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Speaker 1: so how you know we can't know.

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Speaker 3: That, so all these tests that they get done.

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Speaker 2: So let's say you go on go in to the

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Speaker 2: doctors and get a hormone panel done where they give

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Speaker 2: your estrogen, your testosterone, you know whatever, that all the

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Speaker 2: markers that they recommend. Are you saying that the parameters

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Speaker 2: aren't quite right or are you saying that generally how

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Speaker 2: they're testing it is actually just can be completely inaccurate

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Speaker 2: for your body.

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Speaker 1: That's a great question. So our hormones go on a

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Speaker 1: kind of roller coaster through the month, right, So the

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Speaker 1: level that's normal is like between twenty and two hundred,

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Speaker 1: and so say for you, this is abnormal, but the

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Speaker 1: range it's like, it's not going to come up. So

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Speaker 1: what happens is everybody gets these tests and you don't

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Speaker 1: end up finding anything. It's because we don't have the

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Speaker 1: ability to really know what your normal synchrony is and

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Speaker 1: how off you are from that, and so it ends

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Speaker 1: up just being like, Okay, it looks normal, it's within range.

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Speaker 2: Yeah, two to two hundred, you're right, there's such a

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Speaker 2: huge gap in the ranges.

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Speaker 1: And you might be someone who like if it was

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Speaker 1: a way off and there's something very wrong, like you know,

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Speaker 1: obviously zero or like you know, yes, you'll find it.

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Speaker 1: Most people are in the ranges of the normal. And

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Speaker 1: so that's I think why hormone imbalance is so confusing,

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Speaker 1: because doctors for so many years were just like, oh,

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Speaker 1: you're fine, You're just you're just you know, working really hard.

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Speaker 1: You're just getting older, that's it.

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Speaker 2: Would you recommend that a woman so that they're able

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Speaker 2: to test against themselves, like, let's say you can't have

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Speaker 2: a range that's normal, but to have an idea of

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Speaker 2: your own body, would you recommend women get tested or

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Speaker 2: they get their homoe tested every year to see if

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Speaker 2: there's shifts and changes or is that still not going

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Speaker 2: to be as accurate?

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Speaker 1: Okay, So here's the thing. When a woman has like,

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Speaker 1: say you are feeling tired and something's off, I definitely

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Speaker 1: do want you to get your labs done. There's so

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Speaker 1: many other things that could be your be twelve. It's low.

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Speaker 1: Iron deficiency is so common. Up to forty percent of

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Speaker 1: women that are menstruating can have iron deficiency, and so like,

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Speaker 1: there's so many things that we should Vitamin D. Eighty

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Speaker 1: percent of women like going through this perimenopause journey are

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Speaker 1: vitamin D deficient. So there's so many things that you

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Speaker 1: should be checking for, but you know, we don't really know. Yes,

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Speaker 1: you should definitely check your hormones at some level to

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Speaker 1: make sure they're not completely way too high or way

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Speaker 1: too low. But a perimenopause, for example, is one thing

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Speaker 1: that you don't need labs to actually diagnose.

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Speaker 2: Okay, so hold that thought for a seconds. So I

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Speaker 2: want to come back to perimenopause. What are some symptoms

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Speaker 2: that women shouldn't be agnoying? Like if they're feeling certain things?

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Speaker 2: Are they like three or four things you're noticing people

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Speaker 2: are getting regularly that they shouldn't actually be be feeling

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Speaker 2: is normal?

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Speaker 1: Okay? Number one period cramps that are so bad that

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Speaker 1: you miss work or that you can't get out of bed.

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Speaker 1: So we I'm sure you'd know too, and I know

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Speaker 1: to when we were growing up, there's lots of friends

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Speaker 1: or people or even ourselves that would have period cramps

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Speaker 1: so bad that they were disabling. And I think women

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Speaker 1: don't realize that that could be a sign of endometriosis

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Speaker 1: or other problems. And it's because our medical system doesn't

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Speaker 1: know enough. So you could go to the doctor and

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Speaker 1: be like, my period cramps are really bad, and they're like,

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Speaker 1: oh yeah, so everybody else.

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Speaker 3: Yeah, I take a part of I'm all your good.

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Speaker 1: Yeah, you wouldn't even know that that was abnormal, right,

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Speaker 1: Like that's not normal. And then the other thing that's

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Speaker 1: not normal is like our cycle is actually like a

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Speaker 1: vital sign. And so if you're someone who is exercising

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Speaker 1: so hard or working so hard or so thin that

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Speaker 1: you're not getting a period every month, that's a sign

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Speaker 1: that something is off. Like that is not something to

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Speaker 1: be ignored.

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Speaker 2: It's really difficult when you're not having your period to

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Speaker 2: have any symptoms or signs sometimes because that is such

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Speaker 2: a beautiful signal that your body gives you of whether

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Speaker 2: your female health is doing okay or whether there's something

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Speaker 2: to check. And then when that's missed, it's almost like

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Speaker 2: your body's missing a whole system that gives you those signals.

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Speaker 1: It's adult, so like our hormones are going up and

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Speaker 1: down like waves, and when you're on like say it,

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Speaker 1: we're all contraceptives. It's adult that it's more even through

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Speaker 1: the month, and so you're not getting the ups and downs,

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Speaker 1: but then you're also not getting, like you said, like

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Speaker 1: the signs that you need sometimes to actually make intuitive decisions.

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Speaker 2: When I was younger, I used to get really bad

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Speaker 2: period pain. And then when I started learning more about

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Speaker 2: nutrition and I studied ariveda the changes that I made

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Speaker 2: in my body, I could tell a healthier lifestyle completelylely

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Speaker 2: shifted my whole period. Like now what, I don't even like,

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Speaker 2: you know, I can continue on my normal day, Like

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Speaker 2: I know I'm on my period and I might be

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Speaker 2: a bit sad and I'll cry the day before, but

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Speaker 2: I don't. It doesn't disable me, Like it doesn't make

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Speaker 2: me feel like I can't do things in my day.

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Speaker 2: But that is very normalized.

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Speaker 1: It's very normalized, and people just don't know enough about

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Speaker 1: women to say like, hey, that's actually not normal. You

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Speaker 1: need to go get checked out, like you get an ultrasound,

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Speaker 1: get some testing done, Like is there something else going on?

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Speaker 1: I mean that's so sad, right, Like women will wait

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Speaker 1: like ten years before they ever get diagnosed us.

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Speaker 3: Yeah, because they're told it's just and partible of being

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Speaker 3: a woman.

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Speaker 1: Yeah.

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Speaker 3: Where do you think hormone disruption starts?

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Speaker 2: Like if you had to, is there a pinpoint time

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Speaker 2: that you're noticing that when people start doing this or

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Speaker 2: Is there a specific age that you're seeing hormones starts

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Speaker 2: homones start changing significantly?

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Speaker 3: Can you pinpoint where it all kind of begins?

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Speaker 1: Oh, it's so fun being a woman. Okay, So there's

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Speaker 1: the big hormonal shift of puberty, and so you know,

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Speaker 1: as you know, some people go through puberty it's like easy, breezy,

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Speaker 1: and others have like all kinds of things that are

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Speaker 1: mood swings and acne and hair like all kinds of things. Right, So, similarly,

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Speaker 1: pregnancy and perimenopause are all times where your hormones are

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Speaker 1: in shift and things are changing and it's very individual,

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Speaker 1: you know, but there are some things that we should

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Speaker 1: know about it. Like I think that women know all

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Speaker 1: about periods, because not all about They still don't know

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Speaker 1: enough yet we get at least a little bit of

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Speaker 1: coaching on it. And even with pregnancy there's a little

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Speaker 1: bit of coaching, but with perimenopause there's no coaching. It's

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Speaker 1: literally the most overlooked area in all of medicine, not

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Speaker 1: just women's health. So that's really really sad.

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Speaker 2: Are there any specific tips you mentioned pregnancy for women

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Speaker 2: that they should be aware of for when they are

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Speaker 2: trying to get pregnant or during pregnancy. Well, things that

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Speaker 2: they should be doing to prevent too much homewoand disruption.

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Speaker 1: Well, I think what you said, we'll hit the nail

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Speaker 1: on the head. I think the reason why my book

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Speaker 1: and my work is about nutrition is that I honestly

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Speaker 1: think that if you shift your nutrition and even your

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Speaker 1: healthy practices your lifestyle, you can really optimize yourself for fertility,

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Speaker 1: but also for perimenopause.

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Speaker 2: Yeah, and what about with perimenopause? Is there anything specific?

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Speaker 2: I would love to hear the research that you've done

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Speaker 2: and what you find has really helped people with the

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Speaker 2: symptoms or the dealing the onset of.

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Speaker 3: Yeahs, healthy lifestyle.

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Speaker 1: Okay, so if people who smoke or are generally eating

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Speaker 1: very unhealthy tend to have worse symptoms. So our gut

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Speaker 1: and our hormones are like intimately intertwined, and so when

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Speaker 1: you improve your gut health, you will improve your hormone health.

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Speaker 1: So one of the biggest things I tell women is

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Speaker 1: as they start to move into that territory, and we

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Speaker 1: can talk about like what age and what slience there is.

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Speaker 1: As you start to move into that territory, or even

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Speaker 1: a little bit before that, start working on your gut,

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Speaker 1: start to get it into better place, because you are

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Speaker 1: going to have less symptoms and maybe even reverse them

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Speaker 1: first symptoms that you have.

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Speaker 2: Are there specific foods or habits that you recommend for that?

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Speaker 1: Yeah, So I have a dietary framework that I talk

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Speaker 1: a lot about in the book. It's called thirty thirty three. Yes,

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Speaker 1: so you can be vegan, you can be carnivor you

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Speaker 1: can be paleo. You can. It's not about a diet.

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Speaker 1: It's not about buying any special stuff. It's about getting

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Speaker 1: thirty grams of protein in your first meal, thirty grams

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Speaker 1: of fiber throughout the day, and three servings of probiotic

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Speaker 1: foods every day. Okay, all of those are science backed.

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Speaker 1: There's thousands of studies on each of those parameters. And

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Speaker 1: the reason why I thought is like, we're so busy,

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Speaker 1: we don't have time to be on restrictive diets. We're

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Speaker 1: always been told to get smaller, and all of our

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Speaker 1: diets are based on that. What about a diet that's

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Speaker 1: teaching you to get stronger, that's helping you move into

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Speaker 1: your power as you get older.

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Speaker 3: That's actually not Yeah, exactly.

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Speaker 2: I have a question about women who obviously work really hard.

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Speaker 2: You mentioned stress. Now, there's so much online that talks

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Speaker 2: about how overachieving women and women who are high achievers

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Speaker 2: they tend to have kind of more hormone issues. Yes,

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Speaker 2: that's something you're seeing, and well do you think that's

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Speaker 2: because of cortisol?

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Speaker 1: Okay, so almost everyone that I work with as my

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Speaker 1: patients now when we're talking about like women's health, it's

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Speaker 1: like really high achieving women who can't seem to get

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Speaker 1: control over their stress. So they start to eat better,

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Speaker 1: maybe they start to even you know, take exercise better,

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Speaker 1: but that piece of the cortisol and the nervous system

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Speaker 1: being so activated because we're asked to do so many

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Speaker 1: things as women. Not only are we asked to you know,

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Speaker 1: work and do amazing things in this world, but then

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Speaker 1: we're also asked to like often be mothers or often

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Speaker 1: be caretakers for our family. Often we're told to look

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Speaker 1: a certain way, dress a certain way, be a certain way.

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Speaker 1: There's there's a lot of pressure, and then you're like

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Speaker 1: trying to have a social life, and then you're trying

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Speaker 1: you know, it's a lot a lot of women are

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Speaker 1: having trouble kind of managing that nervous system and the

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Speaker 1: cortisol levels, and so that's something I see a lot

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Speaker 1: in high achieving women.

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Speaker 2: Okay, so let's talk about quarters as a little bit more,

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Speaker 2: because I'm sure many people listen to this are like,

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Speaker 2: oh God, I've got high quarters that I don't know

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Speaker 2: what to do. Foods that can help to reduce quartisol levels.

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Speaker 1: Okay, So when just to move back a step back

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Speaker 1: a little bit. When you wake up in the morning,

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Speaker 1: that's when your cortisol is highest, and that's a good thing.

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Speaker 1: It wakes you up. That's actually what wakes you up,

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Speaker 1: makes you feel energized. Okay. Cortisols like very tightly linked

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Speaker 1: to adrenaline, so you feel energized. You want your cortosol

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Speaker 1: to be high. People have low cortisol in the morning,

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Speaker 1: they feel tired, they feel listless, Like you don't want that, Okay,

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Speaker 1: So you want it to be high, and then you

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Speaker 1: want it to come down, and then by the end

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Speaker 1: of the evening you want it to be at its

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Speaker 1: lowest so that you can fall asleep and have a

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Speaker 1: RESTful night sleep. What happens to most women, not most,

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Speaker 1: many women, especially high achieving women, is that that evening

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Speaker 1: time is when you're checking emails. It's when you're out

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Speaker 1: and about. You're getting blue light, you're getting stimulated, you're

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Speaker 1: in a fight, you're you know, like having all this

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Speaker 1: stuff happening, and then you're trying to tell your body, Okay,

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Speaker 1: go to bed, go to bed. Yeah, and it's like no,

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Speaker 1: so and maybe you've had a lot of caffeine. So

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Speaker 1: that's the number one thing, like late in the day.

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Speaker 1: So not only is your lifestyle so crazy, but now

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Speaker 1: you have something in your body that's actually keeping you

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Speaker 1: up and keeping your cortosolt levels up. So you definitely

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Speaker 1: want to move the coffee up. I'm a big coffee

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Speaker 1: fan and t fan, but I want you to have

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Speaker 1: like ten hours before bed because it kind of delays.

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Speaker 1: And then the other thing that people are often doing

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Speaker 1: is we're not getting enough sunlight. And sunlight is a

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Speaker 1: really good way that our eyes send a message to

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Speaker 1: our brains and our hormones of what they should be doing.

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Speaker 1: So if you didn't get sunlight early in the day,

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Speaker 1: at the end of the day, the body doesn't know

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Speaker 1: that it's time to unwind. And and then one big

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Speaker 1: thing I think people nutrition wise, the biggest mistake I

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Speaker 1: think people make is that they eat a super late dinner,

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Speaker 1: like big, huge dinner late at night. And you believe

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Speaker 1: in arivida, and everybody knows that thousands of years ago

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Speaker 1: we didn't have uber eats, and like we couldn't have

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Speaker 1: like a four core course huge meal at midnight, like

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Speaker 1: it was not possible. Our bodies are designed to be

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Speaker 1: in repair mode when you are going to bed, and

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Speaker 1: so if you delay that, your cortisol levels are going

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Speaker 1: to be messed up, your sleep will be messed up.

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Speaker 1: Your insulin levels will also be affected.

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Speaker 2: Okay, so let's go through a typical day of a

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Speaker 2: quartisol balancing life, like if we were living, yes, cortisol

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Speaker 2: balanced life.

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Speaker 3: I wake up in the morning, what's the first thing

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Speaker 3: I do.

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Speaker 1: You're going to get some light?

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Speaker 3: Okay, I'm going to go outside, and even.

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Speaker 1: If it's cloudy day, like today is a cloudy day here,

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Speaker 1: it doesn't matter. The light outside is still at least

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Speaker 1: ten to one hundred times brighter than inside. And if

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Speaker 1: you are in a place because I know we're in

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Speaker 1: the middle of winter, you are in a place that

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Speaker 1: absolutely there's no light. And you've lived in London, so

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Speaker 1: you can get a sun lamp, a happy light like

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Speaker 1: from Amazon actually or any store where it mimics the

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Speaker 1: sun no way. Yeah, and you can put it on

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Speaker 1: your desk or when you're getting ready ten to fifteen minutes.

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Speaker 3: And it's different to the lights that we have in

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Speaker 3: our homes.

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Speaker 1: Yes, okay, it's a special lamp that has ten thousand

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Speaker 1: blocks of light, so it's kind of mimicking kind of

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Speaker 1: a sunlight, and you want to keep it close, like

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Speaker 1: ten to twelve inches from your face. They actually use

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Speaker 1: that in schools in many countries where there's a very

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Speaker 1: little daylight, like in the northern hemisphere, to kind of

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Speaker 1: let the children play around with the sun lamps. It's

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Speaker 1: really great for mood and energy. So yeah, start with that, okay.

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Speaker 2: So we start with that, and then am I working

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Speaker 2: out or am I eating before I work out?

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Speaker 1: Okay? So that I'm going to actually be very woman

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Speaker 1: forward in this case. I don't think there's a rule

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Speaker 1: on that.

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Speaker 3: Okay.

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Speaker 1: So I love thirty grams protein in the morning, but

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Speaker 1: you know what, I know there's some days I want

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Speaker 1: to just go for a quick walk or yoga and

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Speaker 1: I'm okay, I don't need so maybe I'm going to

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Speaker 1: have my thirty grams right after a workout. But if

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Speaker 1: I'm going to do like usually if you're doing something competitive,

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Speaker 1: high intensity where you're measuring your strength or your like,

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Speaker 1: you know time, that's the time that you want to

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Speaker 1: get your food before it.

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Speaker 3: And why is that?

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Speaker 2: Because obviously there's so much to do with intimate and

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Speaker 2: fasting up that you have such a large break between

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Speaker 2: when you eat your dinner and then when you have

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Speaker 2: your breakfast. And then the idea that if you're eating

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Speaker 2: before your workout, am I really getting a good workout

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Speaker 2: in am I burning as much as I should be?

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Speaker 3: And so what is the way up of that?

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Speaker 2: What's the benefit of eating before a really strenuous workout,

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Speaker 2: and what can happen if for long periods you don't.

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Speaker 1: So for women, we're very cortisol sensitive, and long piers

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Speaker 1: of fasting and heavy exercise without eating can be very

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Speaker 1: stressful to our bodies. And so it's a very female thing,

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Speaker 1: and there's a lot of people who will argue either way.

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Speaker 1: What I realize is that thirty grams of protein in

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Speaker 1: the morning is really really beneficial to women. But it's

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Speaker 1: okay if you like for a lot of us we're

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Speaker 1: not doing a strenuous, like timed competitive workout. But for

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Speaker 1: those people, there's people out there who are like, women

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Speaker 1: need to eat as soon as they get up because

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Speaker 1: their cortisol levels will be imbalanced. And that is true

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Speaker 1: that women tend to be a little more stressed sensitive,

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Speaker 1: and so we don't do well with those long, long fasts,

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Speaker 1: and we don't do well with very strenuous exercise without

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Speaker 1: breaks or without food. So getting yourself kind of really

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Speaker 1: tuning in to yourself and going back to aravida, I

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Speaker 1: think like probably you know that we are supposed to

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Speaker 1: naturally take breaks from food, right, We're not supposed to

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Speaker 1: be eating all the time. Like in America, they've had

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Speaker 1: people like measure like literally when they put their flask

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Speaker 1: food in their mouth and when they wake up and

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Speaker 1: have the first and it's like less than eight hours,

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Speaker 1: like maybe six seven, eight hours that they're taking a break,

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Speaker 1: like all of us should be taking a twelve hour place. Yeah, yeah,

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Speaker 1: like you know that's like something I think intermint fasting

436
00:21:08,560 --> 00:21:11,760
Speaker 1: has gotten be labeled bad, but you should be doing

437
00:21:11,840 --> 00:21:14,520
Speaker 1: some kind of intermint fasting. I mean I would call

438
00:21:14,520 --> 00:21:17,040
Speaker 1: it circadian fasting because it's like based on the sun

439
00:21:17,080 --> 00:21:19,879
Speaker 1: and the dark cycle. So if you've gotten your twelve

440
00:21:19,880 --> 00:21:23,239
Speaker 1: hour fast and you feel like eating, go for it.

441
00:21:23,480 --> 00:21:25,840
Speaker 1: If you feel like going for thirteen fourteen hours, great,

442
00:21:25,920 --> 00:21:29,479
Speaker 1: But most women don't do well with super super long fast.

443
00:21:29,960 --> 00:21:31,800
Speaker 1: There are some people here and there that can do it,

444
00:21:31,840 --> 00:21:33,959
Speaker 1: but it's not It's very different than men. Men can

445
00:21:34,000 --> 00:21:36,119
Speaker 1: often fast all the way to dinner and be fine.

446
00:21:36,800 --> 00:21:38,720
Speaker 2: So we're gonna have a little snag at least if

447
00:21:38,760 --> 00:21:41,280
Speaker 2: we're doing a strenuous workout, ideally a protein snug.

448
00:21:41,359 --> 00:21:42,920
Speaker 3: Yeah, And then I'm doing my workout.

449
00:21:42,920 --> 00:21:46,520
Speaker 2: And then is there anything midday or any little tips

450
00:21:46,520 --> 00:21:48,560
Speaker 2: that you could give women doing the day that they

451
00:21:48,560 --> 00:21:51,000
Speaker 2: should be incorporating, yes into their life.

452
00:21:51,080 --> 00:21:55,080
Speaker 1: So, for example, if you are someone who does the

453
00:21:55,119 --> 00:21:58,240
Speaker 1: strenuous workout, you shouldn't do it every day. So I

454
00:21:58,320 --> 00:22:00,240
Speaker 1: used to go to those classes. I think everybody knows

455
00:22:00,280 --> 00:22:01,480
Speaker 1: about these classes where it's like.

456
00:22:01,440 --> 00:22:01,879
Speaker 3: Hit work U.

457
00:22:01,920 --> 00:22:03,800
Speaker 1: Yeah, like I hit workout, and I would do it

458
00:22:03,880 --> 00:22:06,399
Speaker 1: every day and I would not get enough sleep and

459
00:22:06,400 --> 00:22:08,320
Speaker 1: I would have a stressful day and then I would

460
00:22:08,920 --> 00:22:11,320
Speaker 1: and I wasn't getting the results. And so you definitely,

461
00:22:11,320 --> 00:22:15,920
Speaker 1: if you're someone who's wanting a cortisol reset, Try swapping

462
00:22:15,920 --> 00:22:17,720
Speaker 1: it out with yoga, try swapping it out with the

463
00:22:17,760 --> 00:22:20,000
Speaker 1: sunny walk. So you really want to get a lot

464
00:22:20,000 --> 00:22:22,639
Speaker 1: of So the if you're trying to reset your cortisol

465
00:22:23,040 --> 00:22:25,119
Speaker 1: on a perfect day, you're going to get at least

466
00:22:25,119 --> 00:22:28,520
Speaker 1: one hour of nature time that day. So whether it's

467
00:22:28,560 --> 00:22:31,600
Speaker 1: a walk, where it's we're split up through the day.

468
00:22:31,840 --> 00:22:33,600
Speaker 1: So in the middle of the afternoon, you might go

469
00:22:33,680 --> 00:22:37,159
Speaker 1: for a walk, you might do some meditation, some mindfulness,

470
00:22:37,160 --> 00:22:41,160
Speaker 1: get your body. Usually we all have this circadian lull

471
00:22:41,560 --> 00:22:44,880
Speaker 1: around three pm, and that's why around the world people

472
00:22:44,960 --> 00:22:47,600
Speaker 1: usually take naps. But here in the US, you might

473
00:22:47,640 --> 00:22:49,320
Speaker 1: want to do meditation, or you might want to go

474
00:22:49,359 --> 00:22:50,320
Speaker 1: for a Nichure walk.

475
00:22:50,400 --> 00:22:51,520
Speaker 3: Yeah, that's so true.

476
00:22:51,560 --> 00:22:53,280
Speaker 2: Usually around three o'clock is when I need to jump

477
00:22:53,280 --> 00:22:55,600
Speaker 2: on the treadmill with my laptop and work while I'm walking,

478
00:22:55,680 --> 00:22:59,320
Speaker 2: because I can feel my energy levels dipping and I

479
00:22:59,320 --> 00:23:00,439
Speaker 2: need a little bit of a boost.

480
00:23:00,680 --> 00:23:04,320
Speaker 1: Exactly, that's natural for everyone, and so using that to

481
00:23:04,400 --> 00:23:08,080
Speaker 1: maybe your advantage is a good idea. And then the

482
00:23:08,119 --> 00:23:12,879
Speaker 1: real cortisol manage management needs to start in the evening.

483
00:23:12,960 --> 00:23:14,360
Speaker 3: Taka tell us about it.

484
00:23:14,400 --> 00:23:17,480
Speaker 1: So in the evening time you three hours two to

485
00:23:17,520 --> 00:23:19,480
Speaker 1: three hours before bed. You don't want to do a

486
00:23:19,480 --> 00:23:22,680
Speaker 1: heavy workout. You don't want to have the animated conversation

487
00:23:22,760 --> 00:23:24,920
Speaker 1: with your husband or your family members. Save the fights

488
00:23:24,960 --> 00:23:26,879
Speaker 1: for tomorrow, Yeah, save your fights for the next morning.

489
00:23:26,880 --> 00:23:29,320
Speaker 1: And you know, because if you have a fight or

490
00:23:29,440 --> 00:23:33,760
Speaker 1: like even if it's something exciting, right, exciting energizing the email,

491
00:23:33,960 --> 00:23:37,000
Speaker 1: that's like, oh shit, I forgot to do something all

492
00:23:37,040 --> 00:23:39,760
Speaker 1: that If it comes right before bed, that's it. Your

493
00:23:39,760 --> 00:23:42,000
Speaker 1: cortisol levels are through the roof, right, So you want

494
00:23:42,000 --> 00:23:44,200
Speaker 1: to kind of cut that out, you want We talked

495
00:23:44,200 --> 00:23:49,320
Speaker 1: about caffeine alcohol no alcohol at night. Alcohol at night

496
00:23:49,840 --> 00:23:53,439
Speaker 1: is a sleep killer, and so that's something that a

497
00:23:53,440 --> 00:23:55,200
Speaker 1: lot of people are doing. And then they're getting a

498
00:23:55,240 --> 00:23:58,280
Speaker 1: lot of blue light in the evening. People are getting

499
00:23:58,480 --> 00:24:01,080
Speaker 1: like all kinds of bright they're going to target at

500
00:24:01,119 --> 00:24:03,359
Speaker 1: like ten o'clock at night and get it like all.

501
00:24:03,280 --> 00:24:04,359
Speaker 3: That midnight stroll.

502
00:24:04,560 --> 00:24:07,720
Speaker 1: Yeah, and it's so it's disrupting your sleep. And like

503
00:24:07,760 --> 00:24:10,520
Speaker 1: I'm talking about like you know, like I said, high

504
00:24:10,600 --> 00:24:12,639
Speaker 1: chieving women, you know, you're doing all these things and

505
00:24:12,680 --> 00:24:15,320
Speaker 1: then a late night you're still up and about and

506
00:24:15,400 --> 00:24:17,560
Speaker 1: you know, being really active, but really two to three

507
00:24:17,560 --> 00:24:19,640
Speaker 1: hours before bed. Do you want to use that time

508
00:24:19,960 --> 00:24:23,000
Speaker 1: to really wind your body down and have some Maybe

509
00:24:23,040 --> 00:24:25,000
Speaker 1: you read a book at that time, maybe you turn

510
00:24:25,080 --> 00:24:26,800
Speaker 1: off all the bright lights and maybe you just use

511
00:24:26,840 --> 00:24:30,960
Speaker 1: a red light, you know, or and not get Yeah.

512
00:24:31,200 --> 00:24:34,119
Speaker 2: Yeah, I'm such a My team always gets mad at

513
00:24:34,119 --> 00:24:37,080
Speaker 2: me because well certain people, because they don't they when

514
00:24:37,119 --> 00:24:38,600
Speaker 2: it hits about four o'clock at the moment it gets

515
00:24:38,680 --> 00:24:41,680
Speaker 2: dart And I really don't like artificial light. Yes, And

516
00:24:42,080 --> 00:24:44,000
Speaker 2: it's so funny because always battling between I'm like, no,

517
00:24:44,080 --> 00:24:44,880
Speaker 2: it's not dark enough.

518
00:24:44,960 --> 00:24:46,399
Speaker 3: Yeah, we don't need any lights on.

519
00:24:46,520 --> 00:24:48,679
Speaker 2: I really struggle with artificial light and the way that

520
00:24:48,680 --> 00:24:51,119
Speaker 2: it affects my sleep as well, and so I usually

521
00:24:51,119 --> 00:24:53,119
Speaker 2: try and keep all the lights really dim put some

522
00:24:53,160 --> 00:24:56,200
Speaker 2: candles on. I love that it makes such a difference

523
00:24:56,240 --> 00:24:56,840
Speaker 2: to my sleep.

524
00:24:56,880 --> 00:24:59,879
Speaker 1: If I'm part of cortisol reset, it's really not having

525
00:25:00,000 --> 00:25:02,560
Speaker 1: so much exposure. So when I talk about protosole readsail,

526
00:25:02,600 --> 00:25:04,560
Speaker 1: we're talking about this. It's kind of like if you

527
00:25:04,680 --> 00:25:06,879
Speaker 1: go to India or you go on a retreat to

528
00:25:07,000 --> 00:25:09,560
Speaker 1: like on a you know, something to reset your mind

529
00:25:09,680 --> 00:25:12,679
Speaker 1: or body that you're already doing that naturally. It's just

530
00:25:12,720 --> 00:25:16,439
Speaker 1: that here, we'd have to like reprogram our lives to

531
00:25:16,480 --> 00:25:18,480
Speaker 1: fit in maybe a couple of days where we can

532
00:25:18,560 --> 00:25:21,720
Speaker 1: like actually set that protosol and then go, you know,

533
00:25:21,880 --> 00:25:22,879
Speaker 1: then we're feeling better.

534
00:25:23,280 --> 00:25:26,000
Speaker 2: I've started to read at night, and I find it

535
00:25:26,119 --> 00:25:29,280
Speaker 2: so interesting because if I'm watching something, I can stay

536
00:25:29,280 --> 00:25:31,760
Speaker 2: awake for hours. As soon as I sit on the sofa,

537
00:25:31,800 --> 00:25:34,240
Speaker 2: even if it's seven o'clock and I start reading a book,

538
00:25:34,880 --> 00:25:36,680
Speaker 2: I'm ready to go to bed, but then like half

539
00:25:36,720 --> 00:25:39,480
Speaker 2: an hour and it just shows that actually our natural

540
00:25:39,480 --> 00:25:42,480
Speaker 2: body and our natural instinct is so ready to sleep

541
00:25:42,480 --> 00:25:45,080
Speaker 2: when the as soon as the sun goes down, our

542
00:25:45,080 --> 00:25:48,600
Speaker 2: body's preparing for sleep. But these different lights and these

543
00:25:48,600 --> 00:25:52,040
Speaker 2: different stimulations, they actually make us stay awake longer than

544
00:25:52,040 --> 00:25:53,080
Speaker 2: our body even wants to.

545
00:25:53,600 --> 00:25:56,919
Speaker 1: So there's this amazing researcher on that point. There's this

546
00:25:56,960 --> 00:26:00,399
Speaker 1: amazing research group in San Diego, and he wanted to

547
00:26:00,480 --> 00:26:03,240
Speaker 1: prove a point about Stracadian rhythms, and so all these

548
00:26:03,320 --> 00:26:05,560
Speaker 1: people in his lab were saying that they're night owls

549
00:26:05,600 --> 00:26:07,119
Speaker 1: and all this stuff. So he took them all on

550
00:26:07,160 --> 00:26:10,720
Speaker 1: a camping trip where they were in his cave where

551
00:26:10,760 --> 00:26:14,199
Speaker 1: it was like pitch black after sun sundown, and he

552
00:26:14,359 --> 00:26:18,040
Speaker 1: was like, okay, you know, let's see and all. He's like,

553
00:26:18,440 --> 00:26:22,080
Speaker 1: pretty much every single human is just wired in a

554
00:26:22,119 --> 00:26:25,399
Speaker 1: way that we are within one hour or so of

555
00:26:25,440 --> 00:26:27,600
Speaker 1: each other. So yes, there are people who tend to

556
00:26:27,640 --> 00:26:30,159
Speaker 1: fall asleep a little bit later, but it's not like, okay,

557
00:26:30,280 --> 00:26:32,399
Speaker 1: every there's half the people are night owls and half

558
00:26:32,440 --> 00:26:35,520
Speaker 1: the people we are. We are sun and dark sensitive,

559
00:26:35,640 --> 00:26:38,520
Speaker 1: and so people we are supposed to wake up when

560
00:26:38,560 --> 00:26:41,480
Speaker 1: it's light and being dark when it's night. And one

561
00:26:41,520 --> 00:26:44,439
Speaker 1: thing he told me that was so transformative to me.

562
00:26:44,680 --> 00:26:47,640
Speaker 1: He's like, you can't switch that no matter what you do.

563
00:26:47,960 --> 00:26:50,840
Speaker 1: There's people who work night shifts for years, but it's

564
00:26:50,880 --> 00:26:54,479
Speaker 1: like their bodies are still on day night cycle, so

565
00:26:54,560 --> 00:26:56,000
Speaker 1: it's not like you can change that.

566
00:26:56,160 --> 00:26:57,639
Speaker 2: So well, there's night owls fell a seat by like

567
00:26:57,680 --> 00:26:59,240
Speaker 2: eight pm when they were in the woods.

568
00:27:00,080 --> 00:27:02,480
Speaker 1: We're out in the cave. All the people that said

569
00:27:02,480 --> 00:27:05,920
Speaker 1: that they are naturally nailes and they could never sleep, yeah,

570
00:27:05,920 --> 00:27:06,880
Speaker 1: they all fell asleep.

571
00:27:07,440 --> 00:27:09,879
Speaker 2: It also reminded me of what you were saying about

572
00:27:09,880 --> 00:27:12,880
Speaker 2: no exciting conversations or anything. My husband was always wanting

573
00:27:12,920 --> 00:27:14,399
Speaker 2: to talk when we get into bed, and I'm like

574
00:27:14,520 --> 00:27:15,880
Speaker 2: it is literally it's bedtime.

575
00:27:16,040 --> 00:27:16,840
Speaker 3: Yes, I am.

576
00:27:17,160 --> 00:27:18,960
Speaker 2: As soon as I'm awake in the morning, I'm ready

577
00:27:19,000 --> 00:27:20,919
Speaker 2: to go. I want to have every conversation. I'm like,

578
00:27:20,920 --> 00:27:23,480
Speaker 2: what about this, what about this? The schedule and all

579
00:27:23,480 --> 00:27:25,840
Speaker 2: these exciting He's like, I've just woken up. And so

580
00:27:25,920 --> 00:27:28,119
Speaker 2: it's so funny because for me, as soon as I'm

581
00:27:28,119 --> 00:27:29,840
Speaker 2: getting to it, I'm like, this is bedtime and I'm

582
00:27:29,880 --> 00:27:30,920
Speaker 2: ready to knock out.

583
00:27:31,119 --> 00:27:33,040
Speaker 3: Yes, he's like, so what do you think about this?

584
00:27:33,200 --> 00:27:33,879
Speaker 3: Did you know I did that?

585
00:27:33,920 --> 00:27:36,840
Speaker 2: I was like hmm, yeah, okay, and I'm like, it's

586
00:27:36,880 --> 00:27:37,520
Speaker 2: bad time now.

587
00:27:38,040 --> 00:27:41,320
Speaker 1: And did you know you can use this as that

588
00:27:41,400 --> 00:27:42,920
Speaker 1: women need more sleep than men?

589
00:27:43,080 --> 00:27:43,280
Speaker 2: Oh?

590
00:27:43,359 --> 00:27:46,080
Speaker 1: Really, I don't know if you see that in your

591
00:27:46,080 --> 00:27:48,280
Speaker 1: own personal life, but women.

592
00:27:48,119 --> 00:27:50,400
Speaker 2: Generally need less sleep in terms of my body clock

593
00:27:50,480 --> 00:27:51,960
Speaker 2: just wakes me up in the morning and I'm good.

594
00:27:52,000 --> 00:27:53,200
Speaker 3: But but yeah, I can.

595
00:27:53,280 --> 00:27:56,879
Speaker 1: But we need more recovery. Yeah, I like women tend

596
00:27:56,880 --> 00:27:59,520
Speaker 1: to need some like recovery fry.

597
00:27:59,600 --> 00:28:01,520
Speaker 3: Yes, I need recovery from people at us.

598
00:28:01,640 --> 00:28:07,080
Speaker 1: Yeah, people events and exercise. Like, women are not small men.

599
00:28:07,359 --> 00:28:11,240
Speaker 1: We can't just do everything they do. And it's a

600
00:28:11,280 --> 00:28:14,560
Speaker 1: great thing. We have amazing abilities, you know as women.

601
00:28:14,720 --> 00:28:18,280
Speaker 1: But we can't. We have more. Our bodies need more

602
00:28:18,320 --> 00:28:21,800
Speaker 1: recovery from cortosol and nervous system. That's why when we

603
00:28:21,840 --> 00:28:23,760
Speaker 1: try to work these same nine to five jobs a

604
00:28:23,840 --> 00:28:27,960
Speaker 1: corporate setting, that's why corotosol tends to get in disarray.

605
00:28:28,200 --> 00:28:29,800
Speaker 2: Yeah, I know that a lot with JJ can do

606
00:28:30,000 --> 00:28:33,520
Speaker 2: events four nights a week like he has been this week.

607
00:28:33,560 --> 00:28:36,199
Speaker 2: He's had an event every single night. If I go

608
00:28:36,240 --> 00:28:38,360
Speaker 2: to an event one night, I need two to three days.

609
00:28:38,520 --> 00:28:40,800
Speaker 2: Don't have an event otherwise I feel like I'm burnt

610
00:28:40,840 --> 00:28:44,000
Speaker 2: out socially and so. But he's just got so much

611
00:28:44,040 --> 00:28:46,400
Speaker 2: social energy, and I think it's part of his personality.

612
00:28:46,400 --> 00:28:50,800
Speaker 2: But I also think it's the ability to recuperate quite

613
00:28:50,800 --> 00:28:53,400
Speaker 2: fast and not get as affected.

614
00:28:53,440 --> 00:28:56,680
Speaker 1: I guess, yeah, And I think I think we tend

615
00:28:56,680 --> 00:28:59,720
Speaker 1: to not give ourselves the recovery, and that's how people

616
00:28:59,720 --> 00:29:03,480
Speaker 1: get So. For example, if you are someone who needs

617
00:29:03,480 --> 00:29:05,719
Speaker 1: that recovery, say you did do the four nights. You

618
00:29:05,800 --> 00:29:08,120
Speaker 1: say you went with him all four nights, and then

619
00:29:08,160 --> 00:29:10,480
Speaker 1: the way you feel at the end is just not

620
00:29:10,920 --> 00:29:11,560
Speaker 1: serving you.

621
00:29:11,560 --> 00:29:13,440
Speaker 2: You needed that recovery, ye, and then sit in a

622
00:29:13,520 --> 00:29:15,760
Speaker 2: dark room for the weekend and just hi ben.

623
00:29:15,640 --> 00:29:17,680
Speaker 1: Ag Yeah, and then you just get burned out and

624
00:29:17,760 --> 00:29:20,280
Speaker 1: feel and I think it's changed. It also for me,

625
00:29:20,440 --> 00:29:22,640
Speaker 1: it's changed as I get older. Like I think when

626
00:29:22,640 --> 00:29:24,560
Speaker 1: I was younger, I could just go, go go when

627
00:29:24,600 --> 00:29:27,600
Speaker 1: it comes to social and then I think as I

628
00:29:27,600 --> 00:29:29,960
Speaker 1: got older, like now I'm like, is it because I'm

629
00:29:30,000 --> 00:29:31,880
Speaker 1: more into health or is it because I'm getting older,

630
00:29:31,880 --> 00:29:34,160
Speaker 1: Because I'll I'll be like I just need a walk,

631
00:29:34,320 --> 00:29:36,040
Speaker 1: I just need to go outside. I just need to

632
00:29:36,080 --> 00:29:38,240
Speaker 1: be in nature and like have a good night's sleep,

633
00:29:38,280 --> 00:29:40,080
Speaker 1: and then I can like reset for the next.

634
00:29:39,880 --> 00:29:43,800
Speaker 2: Okay, do you think there's an age window that you've

635
00:29:43,840 --> 00:29:49,240
Speaker 2: seen that women can reverse or recover faster with hormone imbalances? Like,

636
00:29:49,400 --> 00:29:52,000
Speaker 2: is there an ideal window that people should really start

637
00:29:52,040 --> 00:29:53,240
Speaker 2: thinking about their home in health?

638
00:29:53,400 --> 00:29:57,440
Speaker 1: Okay, the magic window, honestly is like thirty five to

639
00:29:57,520 --> 00:30:01,240
Speaker 1: forty five is like the window where you get to

640
00:30:01,320 --> 00:30:04,760
Speaker 1: your peak muscle mass about at age thirty, and you

641
00:30:04,800 --> 00:30:08,440
Speaker 1: also get to kind of like the peak hormones around

642
00:30:08,440 --> 00:30:11,719
Speaker 1: twenty five thirty. So like after when you're in that

643
00:30:11,760 --> 00:30:13,760
Speaker 1: window of thirty five to forty five, it's a time

644
00:30:13,800 --> 00:30:17,200
Speaker 1: where you can preserve kind of your muscle mass and

645
00:30:17,280 --> 00:30:21,080
Speaker 1: your bone and your hormones in a window, and if

646
00:30:21,120 --> 00:30:23,800
Speaker 1: you did nothing for those ten years, there's a lot

647
00:30:23,840 --> 00:30:26,040
Speaker 1: of catchup that you'll have to do at forty five

648
00:30:27,160 --> 00:30:28,920
Speaker 1: to kind of go back in time and get your

649
00:30:28,920 --> 00:30:29,800
Speaker 1: hormones in check.

650
00:30:30,200 --> 00:30:32,840
Speaker 2: And with that you mean diet lifestyle, Like, is there

651
00:30:32,800 --> 00:30:37,960
Speaker 2: anything specific within that age range that you've seen people

652
00:30:38,040 --> 00:30:39,400
Speaker 2: do that has really helped them.

653
00:30:39,440 --> 00:30:41,480
Speaker 1: The number one thing I think that you need to

654
00:30:41,600 --> 00:30:45,959
Speaker 1: change is diet, but also exercise, so in lifestyle, So

655
00:30:46,560 --> 00:30:49,160
Speaker 1: from thirty five to forty five is like, Okay, now

656
00:30:49,280 --> 00:30:52,760
Speaker 1: my muscles are not just building themselves and our bone

657
00:30:52,800 --> 00:30:55,200
Speaker 1: is not just building itself like it used to. So

658
00:30:55,240 --> 00:30:58,920
Speaker 1: you want to take action on doing things to stimulate

659
00:30:58,960 --> 00:31:01,840
Speaker 1: the muscles, to stimulate the bone, And same thing with

660
00:31:01,920 --> 00:31:05,120
Speaker 1: our gut. So our gut, as our hormones start to change,

661
00:31:05,920 --> 00:31:08,440
Speaker 1: starts to have less bacteria and is able to less,

662
00:31:09,000 --> 00:31:11,840
Speaker 1: you know, help with hormones and mood and all that stuff.

663
00:31:11,880 --> 00:31:14,920
Speaker 1: So you need to support that gut. So if twenty

664
00:31:14,920 --> 00:31:16,920
Speaker 1: five to thirty or thirty five to forty five, you

665
00:31:17,000 --> 00:31:20,360
Speaker 1: start to eat better, you start to manage those circadian

666
00:31:20,400 --> 00:31:22,840
Speaker 1: rhythms better, you start to really take care of the

667
00:31:22,880 --> 00:31:26,040
Speaker 1: gut bacteria you're going to be in a much better

668
00:31:26,080 --> 00:31:27,440
Speaker 1: place forty five onwards.

669
00:31:27,480 --> 00:31:31,440
Speaker 2: And the place to start is the thirty thirty three three, Yes.

670
00:31:31,560 --> 00:31:32,320
Speaker 3: Thirty thirty three.

671
00:31:32,600 --> 00:31:35,600
Speaker 1: It is something that you can start. And then the

672
00:31:35,920 --> 00:31:37,760
Speaker 1: things you can do is like you know, if you

673
00:31:37,800 --> 00:31:40,240
Speaker 1: haven't weight trained ever in your life, you want to

674
00:31:40,280 --> 00:31:43,280
Speaker 1: start doing things, go and push and pull things to

675
00:31:43,360 --> 00:31:46,960
Speaker 1: stimulate your muscles and bones. You want to start to

676
00:31:47,240 --> 00:31:50,000
Speaker 1: get more nature. If you haven't been really managing, like

677
00:31:50,040 --> 00:31:52,800
Speaker 1: we said, if you're not managing your circadian rhythms or

678
00:31:52,840 --> 00:31:55,240
Speaker 1: your sleep, you want to start doing that because that's

679
00:31:55,240 --> 00:31:58,640
Speaker 1: your critical window that you can really change your entire

680
00:31:58,720 --> 00:31:59,360
Speaker 1: trajectory of.

681
00:31:59,360 --> 00:32:02,920
Speaker 2: Your Now, you talked about the gut already, and in

682
00:32:02,960 --> 00:32:05,239
Speaker 2: your book you talk about the estrobollom did I say,

683
00:32:05,320 --> 00:32:08,400
Speaker 2: right eestra below estro below, and how the gut impacts

684
00:32:08,440 --> 00:32:13,360
Speaker 2: are hormones. So I know you mentioned having probiotic foods,

685
00:32:13,440 --> 00:32:16,360
Speaker 2: but are there any other foods that you recommend to

686
00:32:16,480 --> 00:32:17,520
Speaker 2: really boost that.

687
00:32:17,720 --> 00:32:21,200
Speaker 1: Gut being from Yeah, exactly, the gut bacteria. Their food

688
00:32:21,480 --> 00:32:26,680
Speaker 1: is fiber. So rather ninety five percent of Americans don't

689
00:32:26,680 --> 00:32:28,959
Speaker 1: eat enough fiber because we don't really talk about it,

690
00:32:28,960 --> 00:32:31,920
Speaker 1: Like if you're trying to fix your hormones. Somebody's like, oh,

691
00:32:31,960 --> 00:32:34,640
Speaker 1: eat more fiber. It's like it doesn't even connect in

692
00:32:34,680 --> 00:32:38,840
Speaker 1: our culture, but it's actually very important. So ninety five

693
00:32:38,840 --> 00:32:42,160
Speaker 1: percent of people don't get enough, and we know that

694
00:32:42,640 --> 00:32:46,120
Speaker 1: for a typical American they get about twelve grams and

695
00:32:46,320 --> 00:32:49,400
Speaker 1: if you added just five grams of fiber to their diet,

696
00:32:49,720 --> 00:32:53,000
Speaker 1: you would extend their life by seven to ten percent.

697
00:32:53,240 --> 00:32:56,240
Speaker 3: Wow, what's an easy way to get fiber into your diet?

698
00:32:57,080 --> 00:33:00,600
Speaker 1: Okay, things that you wouldn't even think have fiber. Avocata, oh,

699
00:33:01,440 --> 00:33:05,080
Speaker 1: blue blueberries and raspberries are really high in fiber, which

700
00:33:05,120 --> 00:33:11,040
Speaker 1: they don't see. Fiber rich foods chia seeds. One tablespoon

701
00:33:11,120 --> 00:33:15,040
Speaker 1: of chia seeds is uh, five grams of fiber. So

702
00:33:15,120 --> 00:33:17,479
Speaker 1: that whole thing about eating five more grams of fiber

703
00:33:18,000 --> 00:33:20,320
Speaker 1: is something that you can just get with one tablespoon.

704
00:33:21,160 --> 00:33:24,480
Speaker 1: So those are like super super easy things of flax

705
00:33:24,520 --> 00:33:28,800
Speaker 1: seeds as well. So fiber is not just you know,

706
00:33:28,880 --> 00:33:31,960
Speaker 1: a supplement or something. It's in. So many foods like

707
00:33:32,080 --> 00:33:36,200
Speaker 1: pears actually surprisingly have a ton of fiber. Can we

708
00:33:36,320 --> 00:33:37,840
Speaker 1: eat fruit with the skin on?

709
00:33:38,160 --> 00:33:38,280
Speaker 2: Oh?

710
00:33:38,360 --> 00:33:38,800
Speaker 3: Yeah, I know.

711
00:33:38,840 --> 00:33:41,280
Speaker 2: I still haven't gotten into that yeah, it has. Do

712
00:33:41,280 --> 00:33:43,080
Speaker 2: you think I can bring myself to eat that skin?

713
00:33:43,200 --> 00:33:44,400
Speaker 2: The fairiness just gets me.

714
00:33:44,560 --> 00:33:46,720
Speaker 1: But you can get the sun gold that doesn't have

715
00:33:46,800 --> 00:33:49,320
Speaker 1: the fur. So I you know what I did. This

716
00:33:49,360 --> 00:33:53,440
Speaker 1: is your trick. Okay, when you're flying and like desperate

717
00:33:53,520 --> 00:33:57,720
Speaker 1: for like fruit, put it in your bag and minor

718
00:33:58,080 --> 00:34:00,000
Speaker 1: we're like a little bit firm. So by the time

719
00:34:00,560 --> 00:34:03,920
Speaker 1: I was like starting, I just needed something fresh. It

720
00:34:03,960 --> 00:34:06,200
Speaker 1: was like, and you're in a plane, so you could

721
00:34:06,240 --> 00:34:08,560
Speaker 1: cut it and make it smaller pieces, but it's just

722
00:34:08,600 --> 00:34:09,400
Speaker 1: so easy to eat it.

723
00:34:09,440 --> 00:34:10,000
Speaker 3: Like an apple.

724
00:34:10,120 --> 00:34:14,000
Speaker 2: Yeah, for anybody, I know I mentioned thet estro buttra

725
00:34:14,360 --> 00:34:15,120
Speaker 2: extra bloyah.

726
00:34:15,160 --> 00:34:17,120
Speaker 3: Will you just explain to people what that is because

727
00:34:17,120 --> 00:34:17,560
Speaker 3: I forgot to.

728
00:34:17,560 --> 00:34:23,120
Speaker 1: Okay, so most people, all people have bacteria in their gut.

729
00:34:23,560 --> 00:34:27,600
Speaker 1: They have trillions of bacteria. I mean, it's like weird

730
00:34:27,600 --> 00:34:31,520
Speaker 1: to imagine, like there's like an entire ecosystem that lives

731
00:34:31,800 --> 00:34:34,520
Speaker 1: inside of us, and they're helping make decisions. They're helping

732
00:34:34,520 --> 00:34:37,719
Speaker 1: make decisions every single day about our immune system or

733
00:34:37,760 --> 00:34:40,000
Speaker 1: what mood we want to be in, how full we are,

734
00:34:40,440 --> 00:34:46,399
Speaker 1: and how how much estrogen we should recirculate or take

735
00:34:46,400 --> 00:34:48,680
Speaker 1: out of the body, and so what the estro Bolom

736
00:34:48,800 --> 00:34:52,759
Speaker 1: does is specifically for women. It actually forty percent of

737
00:34:52,760 --> 00:34:56,680
Speaker 1: the estrogen in our body can get recirculated from those bacteria.

738
00:34:57,000 --> 00:35:00,160
Speaker 1: They will decide the bacteria decide how much you need

739
00:35:00,400 --> 00:35:02,120
Speaker 1: or how much you need to get rid of. And

740
00:35:02,160 --> 00:35:04,920
Speaker 1: so it's really important for us to nourish those bacteria

741
00:35:04,960 --> 00:35:07,799
Speaker 1: because they're like our little soldiers and our body, and

742
00:35:07,840 --> 00:35:11,160
Speaker 1: we are killing them just without even knowing we're not.

743
00:35:11,239 --> 00:35:14,120
Speaker 1: We're starving them to death, and then we're killing them

744
00:35:14,120 --> 00:35:18,040
Speaker 1: with antibiotics and being so clean, and we are not

745
00:35:18,120 --> 00:35:22,040
Speaker 1: playing outside a nature enough and to get natural bacteria.

746
00:35:22,120 --> 00:35:25,200
Speaker 1: We're not eating enough fermented foods, and so it's really.

747
00:35:25,000 --> 00:35:27,880
Speaker 3: Sad fermented foods, veggies and fru yes.

748
00:35:28,000 --> 00:35:30,239
Speaker 2: So it sounds so simple, doesn't it, But for some

749
00:35:30,280 --> 00:35:31,520
Speaker 2: reason we make it so complicated.

750
00:35:31,640 --> 00:35:34,040
Speaker 1: I know, a fermented foods. It's so interesting. When I

751
00:35:34,080 --> 00:35:38,000
Speaker 1: was doing research for this book, I understood that every

752
00:35:38,000 --> 00:35:42,360
Speaker 1: single culture in the world, every single used fermented foods

753
00:35:42,640 --> 00:35:45,479
Speaker 1: because fermentation was the only way you could preserve things

754
00:35:45,640 --> 00:35:50,120
Speaker 1: right before refrigerators and modern processing. And so the real

755
00:35:50,239 --> 00:35:54,640
Speaker 1: way to eat foods is having some fermented foods. But

756
00:35:54,680 --> 00:35:57,480
Speaker 1: we are completely lost that in our modern culture.

757
00:35:57,520 --> 00:35:59,600
Speaker 2: Also, it tastes so good with your food. I love

758
00:35:59,680 --> 00:36:02,520
Speaker 2: having like a pickle sour krau. Yes, it just adds

759
00:36:02,560 --> 00:36:04,239
Speaker 2: so much to your meal as well. It adds like

760
00:36:04,239 --> 00:36:06,400
Speaker 2: a flavor that you don't usually get in your food.

761
00:36:06,600 --> 00:36:09,000
Speaker 1: That's actually true. And you know, one of the things

762
00:36:09,040 --> 00:36:11,840
Speaker 1: I learned also in this when I was doing research

763
00:36:11,880 --> 00:36:15,120
Speaker 1: for this book is that things like sour dough and

764
00:36:15,200 --> 00:36:20,239
Speaker 1: like Indian like Italy or dosa, even though you're cooking it,

765
00:36:20,920 --> 00:36:23,560
Speaker 1: even though the bacteria are dead, you know, with sour dough,

766
00:36:23,880 --> 00:36:27,359
Speaker 1: and same with Josa or Italy, those bacteria that are

767
00:36:27,360 --> 00:36:32,799
Speaker 1: dead from that fermented flower are still really beneficial. Oh

768
00:36:32,920 --> 00:36:36,840
Speaker 1: really got like they have a lot of effects on

769
00:36:37,000 --> 00:36:40,359
Speaker 1: They're called post biotics. So post biotics are super healthy too,

770
00:36:40,360 --> 00:36:44,320
Speaker 1: and so sour dough or fermented dough foods are actually

771
00:36:44,320 --> 00:36:45,160
Speaker 1: really great for our health.

772
00:36:45,200 --> 00:36:46,080
Speaker 3: Oh that's so good to know.

773
00:36:46,320 --> 00:36:48,680
Speaker 2: Yeah, apart from periods, I know you touched on when

774
00:36:48,680 --> 00:36:51,680
Speaker 2: we talk about symptoms of homemade disruption. Apart from piers

775
00:36:51,719 --> 00:36:54,160
Speaker 2: they say someone has a regular period, are there any

776
00:36:54,160 --> 00:36:56,520
Speaker 2: other symptoms that women might be feeding on a daily

777
00:36:56,560 --> 00:36:59,080
Speaker 2: basis that could indicate that they've got home in im balance?

778
00:36:59,320 --> 00:37:03,520
Speaker 1: Well, the number one symptom is fatigue, and fatigue so

779
00:37:03,719 --> 00:37:06,840
Speaker 1: hard because fatigue, that's why it's so hard to diagnose,

780
00:37:06,880 --> 00:37:10,080
Speaker 1: and that's why women are so underserved in this world,

781
00:37:10,280 --> 00:37:14,720
Speaker 1: is because fatigue is just brushed off like, oh, you're tired,

782
00:37:14,880 --> 00:37:19,200
Speaker 1: you must be lazy, you know, like and okay, I

783
00:37:19,200 --> 00:37:22,640
Speaker 1: have to tell you this crazy story. So they found

784
00:37:22,680 --> 00:37:26,600
Speaker 1: out that women that are having heart attacks heart attacks, okay,

785
00:37:26,760 --> 00:37:31,239
Speaker 1: life threatening heart attacks often present with just fatigue and

786
00:37:31,280 --> 00:37:34,319
Speaker 1: they're not having the crushing chest pain to the arm

787
00:37:34,400 --> 00:37:37,920
Speaker 1: because all that studies that were on men. Those studies

788
00:37:37,960 --> 00:37:41,200
Speaker 1: were on men, and the men had crushing heart pain

789
00:37:41,239 --> 00:37:44,960
Speaker 1: on the left radiating to the left. Shop. Women often

790
00:37:45,040 --> 00:37:47,560
Speaker 1: have weird symptoms when they're having a heart attack, like

791
00:37:47,600 --> 00:37:51,040
Speaker 1: they feel nauseous or maybe they feel tired of just

792
00:37:51,040 --> 00:37:54,960
Speaker 1: like off and they were being sent home because you

793
00:37:54,960 --> 00:37:57,319
Speaker 1: know when women say they're tired, people are like, oh,

794
00:37:57,360 --> 00:38:01,120
Speaker 1: that can be serious, Like that's just like and fifty

795
00:38:01,160 --> 00:38:05,000
Speaker 1: percent worse outcomes in women with heart attacks because a

796
00:38:05,040 --> 00:38:08,000
Speaker 1: lot of these symptoms are different in women. So fatigue

797
00:38:08,000 --> 00:38:10,359
Speaker 1: can be anything from you didn't have a good night

798
00:38:10,400 --> 00:38:11,480
Speaker 1: sleep to a heart attack.

799
00:38:11,760 --> 00:38:16,239
Speaker 2: Right, I actually is it is my prime way of

800
00:38:16,360 --> 00:38:18,880
Speaker 2: knowing whether there's something I'm going to of course if

801
00:38:18,880 --> 00:38:21,600
Speaker 2: you're like a new mum or something that's just expected,

802
00:38:21,640 --> 00:38:23,879
Speaker 2: but in times where you're not expecting it, like if

803
00:38:23,920 --> 00:38:27,480
Speaker 2: I don't wake up, I usually wake up without an alarm,

804
00:38:27,560 --> 00:38:30,040
Speaker 2: but if I'm noticing that my I'm going to bed

805
00:38:30,080 --> 00:38:31,960
Speaker 2: at the same time, but waking up later and later,

806
00:38:32,200 --> 00:38:32,680
Speaker 2: I'm not okay.

807
00:38:32,680 --> 00:38:33,600
Speaker 3: I need to get my iron.

808
00:38:33,440 --> 00:38:35,640
Speaker 2: Checked, yes, might be twelve checks. Need to get my

809
00:38:35,640 --> 00:38:39,120
Speaker 2: homewone checked. It is actually my prime indicator to know

810
00:38:39,200 --> 00:38:41,960
Speaker 2: that something isn't right. Either I'm burning myself out or

811
00:38:42,000 --> 00:38:46,560
Speaker 2: something biologically is going wrong, because especially if you're used

812
00:38:46,560 --> 00:38:49,560
Speaker 2: to being quite regular and quite rhythmic in your body,

813
00:38:50,120 --> 00:38:51,400
Speaker 2: you really notice the difference.

814
00:38:51,800 --> 00:38:55,799
Speaker 1: I think that's absolutely the best case scenario, is that

815
00:38:56,040 --> 00:38:59,680
Speaker 1: you know yourself so well that you would know that

816
00:38:59,760 --> 00:39:02,080
Speaker 1: something was off, so when you do feel fatigued, that

817
00:39:02,120 --> 00:39:05,080
Speaker 1: you can see. But most people are many titles the time.

818
00:39:05,320 --> 00:39:07,799
Speaker 1: There's just or they don't know they're a schedule stor

819
00:39:07,840 --> 00:39:11,600
Speaker 1: irregular exactly that they don't even know they're not in tune.

820
00:39:11,640 --> 00:39:13,520
Speaker 1: So I think that being in tune would be the

821
00:39:13,600 --> 00:39:17,480
Speaker 1: ideal of the situation. But fatigue is unfortunately one of

822
00:39:17,480 --> 00:39:22,040
Speaker 1: the biggest signs of hormone imbalance, and it's unfortunate because

823
00:39:22,640 --> 00:39:23,960
Speaker 1: it gets confused with them.

824
00:39:24,480 --> 00:39:25,799
Speaker 3: Yeah, that's going on now for women.

825
00:39:25,840 --> 00:39:28,560
Speaker 2: Obviously, we talked about how intimate and fasting obviously isn't

826
00:39:28,560 --> 00:39:32,000
Speaker 2: great for long periods for women. But let's say women

827
00:39:32,120 --> 00:39:34,480
Speaker 2: is trying to lose weight. Someone's trying to get the

828
00:39:34,480 --> 00:39:38,880
Speaker 2: benefits of weight loss while also you know, supporting their

829
00:39:38,880 --> 00:39:41,120
Speaker 2: homone health. What kind of diet or what kind of

830
00:39:41,600 --> 00:39:44,160
Speaker 2: calorie deficit or you know what, it is actually possible

831
00:39:44,200 --> 00:39:47,240
Speaker 2: to be able to have the perks of weight loss

832
00:39:47,280 --> 00:39:49,839
Speaker 2: if they're looking for it while also still looking after

833
00:39:49,880 --> 00:39:51,320
Speaker 2: their hormones and not being too extreme.

834
00:39:51,640 --> 00:39:54,959
Speaker 1: Yeah, I love that question, because, especially if you're talking

835
00:39:54,960 --> 00:39:57,720
Speaker 1: about the women in their thirties and forties and fifties,

836
00:39:58,040 --> 00:40:01,839
Speaker 1: hairy menopause and menopause, it becomes a lot harder to

837
00:40:01,920 --> 00:40:04,480
Speaker 1: lose weight, and a lot of women are starting to

838
00:40:04,520 --> 00:40:07,840
Speaker 1: notice that their weight is shifting more towards their valleys,

839
00:40:09,400 --> 00:40:12,759
Speaker 1: and so one of the biggest things that that's why

840
00:40:12,800 --> 00:40:15,800
Speaker 1: the thirty thirty three includes a lot of protein, because protein,

841
00:40:15,840 --> 00:40:18,239
Speaker 1: as you know, can make you feel fuller, and it

842
00:40:18,239 --> 00:40:22,359
Speaker 1: can also kind of help you build muscle, So that's

843
00:40:22,360 --> 00:40:25,960
Speaker 1: a good one. And then second thing is walking or

844
00:40:26,080 --> 00:40:30,120
Speaker 1: low impact activity. So one of the things that they've

845
00:40:30,160 --> 00:40:33,439
Speaker 1: noticed in studies is that women tend to move less

846
00:40:33,440 --> 00:40:35,920
Speaker 1: and less as they get older. And they're like, you

847
00:40:35,960 --> 00:40:39,279
Speaker 1: know the mount and if you think about it, that

848
00:40:39,680 --> 00:40:42,680
Speaker 1: you moved in your teens and twenties tends to go

849
00:40:42,760 --> 00:40:45,080
Speaker 1: down in your thirties and then in your forties and

850
00:40:46,120 --> 00:40:49,560
Speaker 1: so and that little bit of movement like just that

851
00:40:49,880 --> 00:40:54,960
Speaker 1: climbing stairs walking around that actually was burning a lot

852
00:40:55,040 --> 00:40:58,040
Speaker 1: of calorie without making you stressed out. So it's not

853
00:40:58,040 --> 00:41:01,080
Speaker 1: a high intensity workout. And so one of the things

854
00:41:01,120 --> 00:41:04,560
Speaker 1: I find really effective for women not only just to

855
00:41:04,680 --> 00:41:07,239
Speaker 1: lose weight, but to feel better in their bodies is

856
00:41:07,320 --> 00:41:09,759
Speaker 1: to just add more little movements to the day, like

857
00:41:09,960 --> 00:41:14,720
Speaker 1: micro maybe you take a call and upside while you walk,

858
00:41:15,040 --> 00:41:18,520
Speaker 1: or maybe you take the steps, or maybe you add

859
00:41:18,520 --> 00:41:21,680
Speaker 1: in some micro movements. So one of the best tricks

860
00:41:21,719 --> 00:41:25,839
Speaker 1: I put on Instagram is like people who sat for

861
00:41:25,880 --> 00:41:28,239
Speaker 1: eight hours a day for a walk at the end

862
00:41:28,239 --> 00:41:31,760
Speaker 1: of the day, they're better off actually doing a mini

863
00:41:32,120 --> 00:41:35,480
Speaker 1: like squats in between each meeting, like fifteen ten to

864
00:41:35,520 --> 00:41:38,360
Speaker 1: fifteen bodyweight squats instead of waiting till the end of

865
00:41:38,360 --> 00:41:41,080
Speaker 1: the day and actually doing a workout. Because these mini

866
00:41:41,200 --> 00:41:45,719
Speaker 1: movements our body actually really not only craves them for insulin,

867
00:41:46,280 --> 00:41:49,919
Speaker 1: blood sugar, and circulation, but it's also great for someone

868
00:41:49,960 --> 00:41:52,359
Speaker 1: who's like maybe trying to get a little like their

869
00:41:52,400 --> 00:41:55,120
Speaker 1: weight off from their belly and they want to or

870
00:41:55,320 --> 00:41:57,400
Speaker 1: maybe they're trying to keep their waiting check or something,

871
00:41:57,560 --> 00:42:00,600
Speaker 1: and so just keeping those that body moving and not

872
00:42:00,719 --> 00:42:02,960
Speaker 1: sitting for like eight, ten, twelve hours a.

873
00:42:03,000 --> 00:42:04,960
Speaker 3: Day, yeah, become a bit. You become so stagnant when

874
00:42:04,960 --> 00:42:05,799
Speaker 3: you end up doing that.

875
00:42:06,320 --> 00:42:09,640
Speaker 2: Low carb diets now, I feel like for a lot

876
00:42:09,640 --> 00:42:11,960
Speaker 2: of women on their way lost journey, carbohydrates feel like

877
00:42:12,000 --> 00:42:15,480
Speaker 2: the enemy, even though they're just so good. How do

878
00:42:15,520 --> 00:42:18,080
Speaker 2: we feel about low carb diets? Is there a negative

879
00:42:18,120 --> 00:42:22,400
Speaker 2: impact for women having too many carbohydrates and their hormones

880
00:42:22,560 --> 00:42:23,680
Speaker 2: or is it beneficial?

881
00:42:23,840 --> 00:42:26,160
Speaker 1: It just depends on who you are. So I like

882
00:42:27,000 --> 00:42:31,239
Speaker 1: moderately low carb, meaning that like you're eating fruit. So

883
00:42:31,320 --> 00:42:33,279
Speaker 1: I don't think there should be any diet in the

884
00:42:33,320 --> 00:42:35,680
Speaker 1: world that tells you not to eat fruit. Because a

885
00:42:35,719 --> 00:42:37,720
Speaker 1: lot of people who are on low carb diets aren't

886
00:42:37,760 --> 00:42:41,600
Speaker 1: allowed to eat like vegetables and fruit Like that's insane,

887
00:42:41,680 --> 00:42:45,879
Speaker 1: Like there's no data that says that you should cut

888
00:42:45,880 --> 00:42:48,520
Speaker 1: out fruits and vegetables from your diet. If you're going

889
00:42:48,560 --> 00:42:51,040
Speaker 1: on that low carb diet, that's not good for you

890
00:42:51,120 --> 00:42:54,560
Speaker 1: long term. But high carb diets, especially if it's high

891
00:42:54,640 --> 00:42:59,640
Speaker 1: carb like from refined carbs, yes, that's actually not doing

892
00:42:59,760 --> 00:43:03,240
Speaker 1: your hormones any favor. So what happens is your blood

893
00:43:03,239 --> 00:43:07,960
Speaker 1: sugar levels go way up, and then your insulin goes up,

894
00:43:08,239 --> 00:43:11,160
Speaker 1: and then your cells become insulin resistant because it's like

895
00:43:11,200 --> 00:43:13,600
Speaker 1: if someone was knocking on your door all the time,

896
00:43:13,920 --> 00:43:15,520
Speaker 1: you just kind of like it was like, oh, yeah,

897
00:43:15,560 --> 00:43:18,560
Speaker 1: it's them again. Yeah, you're not gonna rush the open. Yeah,

898
00:43:18,760 --> 00:43:22,080
Speaker 1: And so your body becomes insulin and resistant, and that

899
00:43:22,360 --> 00:43:25,879
Speaker 1: leads to diabetes, that leads to weight gain, that leads

900
00:43:25,920 --> 00:43:29,480
Speaker 1: to heart disease, and so you don't want to have

901
00:43:29,640 --> 00:43:33,879
Speaker 1: a super high refined carb diet. Now, if you're saying

902
00:43:33,920 --> 00:43:36,840
Speaker 1: high carb diet like fruits and vegetables and nuts and

903
00:43:36,880 --> 00:43:40,960
Speaker 1: seas like Mediterranean type diet, great for some people that's

904
00:43:40,960 --> 00:43:44,200
Speaker 1: considered high carb, but that's high carb. Is just how

905
00:43:44,239 --> 00:43:46,520
Speaker 1: much energy do you need are you eating? Like if

906
00:43:46,560 --> 00:43:49,759
Speaker 1: you're eating enough calories for your body, and some of

907
00:43:49,800 --> 00:43:51,760
Speaker 1: them are a lot of them are coming from fruits

908
00:43:51,800 --> 00:43:52,840
Speaker 1: and vegetables amazing.

909
00:43:53,320 --> 00:43:54,799
Speaker 2: So there hasn't been any research to show that a

910
00:43:54,800 --> 00:43:57,560
Speaker 2: low cop diet can help with hormone regulation.

911
00:43:57,960 --> 00:44:01,399
Speaker 1: No, low carb diets in general, if they're very very

912
00:44:01,440 --> 00:44:04,759
Speaker 1: low carb can help in certain conditions to get you

913
00:44:04,760 --> 00:44:10,360
Speaker 1: in ketosis. But in general, you don't want an extremely

914
00:44:10,360 --> 00:44:14,239
Speaker 1: low carb diet. A lower refined carb diet is what.

915
00:44:14,400 --> 00:44:16,280
Speaker 3: Yeah, that makes sense. Complex carbohydrates.

916
00:44:16,320 --> 00:44:18,919
Speaker 2: Yes, has there been any research done around eating red

917
00:44:19,000 --> 00:44:20,640
Speaker 2: meat and the homeown disruption?

918
00:44:21,680 --> 00:44:27,080
Speaker 1: So, okay, there's two things. Red meat is really high

919
00:44:27,160 --> 00:44:30,319
Speaker 1: in iron hem iron. This is iron that we can

920
00:44:30,480 --> 00:44:33,560
Speaker 1: actually use, and so for some women that tends to

921
00:44:33,640 --> 00:44:36,720
Speaker 1: be really great to get their iron levels up. However,

922
00:44:37,440 --> 00:44:40,560
Speaker 1: red meat in almost every study done across the world

923
00:44:40,800 --> 00:44:45,000
Speaker 1: as of today, is something that you want to limit,

924
00:44:45,880 --> 00:44:52,719
Speaker 1: and especially processed meat. You know, you're talking the bacons

925
00:44:52,760 --> 00:44:56,680
Speaker 1: and the deli meats and all of that, and the

926
00:44:56,880 --> 00:45:01,840
Speaker 1: processed the red meat that's coming from not grass fed sources.

927
00:45:01,920 --> 00:45:05,040
Speaker 1: I think those are things you should limit. We don't

928
00:45:05,080 --> 00:45:08,040
Speaker 1: have any good studies. The jury is still out. I

929
00:45:08,040 --> 00:45:11,960
Speaker 1: think the Internet believes that red meat, if it's grass

930
00:45:11,960 --> 00:45:13,640
Speaker 1: fed and you're not eating it with a lot of

931
00:45:13,680 --> 00:45:16,879
Speaker 1: sugar and carbs, that it's actually not bad for you.

932
00:45:17,280 --> 00:45:21,440
Speaker 1: But the long term studies are all convoluted because it's

933
00:45:21,560 --> 00:45:23,719
Speaker 1: usually looking at people who are eating burgers. They're also

934
00:45:23,719 --> 00:45:27,320
Speaker 1: eating fries, they're also eating so the jury is still

935
00:45:27,360 --> 00:45:29,640
Speaker 1: out whether you can eat red meat in a very

936
00:45:29,680 --> 00:45:33,839
Speaker 1: healthy way. We believe that's the case, but we don't

937
00:45:33,840 --> 00:45:35,279
Speaker 1: have long term studies to show that yet.

938
00:45:35,320 --> 00:45:38,600
Speaker 2: So interesting, Yeah, I feel like I've always had red

939
00:45:38,600 --> 00:45:42,479
Speaker 2: meat being the culprit of so many health issues and

940
00:45:42,640 --> 00:45:46,640
Speaker 2: diseases and disorders that I thought maybe there might be

941
00:45:46,680 --> 00:45:48,400
Speaker 2: a link between the two.

942
00:45:48,320 --> 00:45:52,360
Speaker 1: Of all the long term studies show that the more

943
00:45:52,520 --> 00:45:56,600
Speaker 1: you consume red meat, especially from poor sources, the worse

944
00:45:56,680 --> 00:46:01,120
Speaker 1: your health is. Hormone and otherwise. The new data is

945
00:46:01,120 --> 00:46:04,920
Speaker 1: saying is that partially that's because we were confusing it

946
00:46:04,960 --> 00:46:07,600
Speaker 1: with all the other things that come with a high

947
00:46:07,640 --> 00:46:09,719
Speaker 1: revenue diet. A lot of people are eating a lot

948
00:46:09,719 --> 00:46:10,680
Speaker 1: of unhealthy.

949
00:46:10,360 --> 00:46:11,200
Speaker 3: The process foods.

950
00:46:12,000 --> 00:46:14,440
Speaker 2: So I know we talked about your thirty thirty three formula,

951
00:46:14,600 --> 00:46:15,920
Speaker 2: but I think you also have a four three to

952
00:46:15,920 --> 00:46:17,560
Speaker 2: two to one in there for movements.

953
00:46:17,600 --> 00:46:18,719
Speaker 3: So tell us a little bit about that.

954
00:46:18,800 --> 00:46:24,240
Speaker 1: Okay, So here's the thing Reddy in every single person

955
00:46:25,400 --> 00:46:28,600
Speaker 1: that we look at when they live long, like centenarians,

956
00:46:28,640 --> 00:46:32,319
Speaker 1: people who live above one hundred years, they often have

957
00:46:32,560 --> 00:46:36,279
Speaker 1: an exercise or a something that they love to do

958
00:46:36,920 --> 00:46:41,120
Speaker 1: movement wise, whether it be what biking, walking, you know,

959
00:46:41,200 --> 00:46:44,680
Speaker 1: playing tennis, pickleball, whatever it is. And so my fourth

960
00:46:44,680 --> 00:46:48,120
Speaker 1: three two one says, four days you want to be

961
00:46:48,200 --> 00:46:50,720
Speaker 1: moving your body in a way that makes you happy,

962
00:46:51,040 --> 00:46:54,640
Speaker 1: like joy. It can be a walk, it can be hiking,

963
00:46:54,680 --> 00:46:57,560
Speaker 1: it can be biking, it can be dancing, something that

964
00:46:57,880 --> 00:47:00,520
Speaker 1: you will do all throughout your life life or not

965
00:47:00,880 --> 00:47:03,399
Speaker 1: at least long term. And so four days a week

966
00:47:03,440 --> 00:47:04,680
Speaker 1: you want to do that. And if you don't know

967
00:47:04,680 --> 00:47:08,279
Speaker 1: where to start, just walk. It's like the best best thing,

968
00:47:08,320 --> 00:47:11,680
Speaker 1: there's no barriers to it. Three days a week you

969
00:47:11,719 --> 00:47:16,240
Speaker 1: want to do something that stimulates that muscle or bone because,

970
00:47:16,400 --> 00:47:18,680
Speaker 1: like I said, by the time you're thirty, you get

971
00:47:18,719 --> 00:47:21,759
Speaker 1: your peak muscle mass and bone mass. You have to

972
00:47:21,880 --> 00:47:25,400
Speaker 1: start to build that as when you start to get older.

973
00:47:25,800 --> 00:47:27,719
Speaker 1: And so three days a week you want to incorporate that.

974
00:47:27,800 --> 00:47:29,680
Speaker 1: And that doesn't always have to be in the gym,

975
00:47:29,800 --> 00:47:33,960
Speaker 1: like lifting heavyweights. It can be a combination of pilates

976
00:47:34,160 --> 00:47:38,400
Speaker 1: or like heavy some other kind of like a power

977
00:47:38,480 --> 00:47:40,520
Speaker 1: yoga or something. So it doesn't always have to be

978
00:47:40,560 --> 00:47:44,400
Speaker 1: three days of in the gym. It can be something different.

979
00:47:44,760 --> 00:47:52,120
Speaker 1: And then two is hot therapy, so either hot yoga, sauna, steam,

980
00:47:52,320 --> 00:47:55,799
Speaker 1: something that gets your body hot for twenty minutes at

981
00:47:55,840 --> 00:48:00,000
Speaker 1: a time. There's some really great data about hot therapy online,

982
00:48:00,000 --> 00:48:04,200
Speaker 1: long term health, brain hormones, heart, all of that. And

983
00:48:04,239 --> 00:48:06,320
Speaker 1: then the one I don't know if you're going to

984
00:48:06,400 --> 00:48:10,360
Speaker 1: light this or not, actually is once a week's sprint.

985
00:48:10,680 --> 00:48:14,440
Speaker 1: Oh yeah, So a sprint workout like a high intensity

986
00:48:14,680 --> 00:48:18,560
Speaker 1: short very get your heart rate to eighty five percent

987
00:48:18,560 --> 00:48:20,719
Speaker 1: of its max. So for people who don't know, if

988
00:48:20,760 --> 00:48:23,719
Speaker 1: you take two twenty minus your age, that is your

989
00:48:23,760 --> 00:48:26,680
Speaker 1: max heart rate roughly, and then if you go to

990
00:48:26,719 --> 00:48:29,600
Speaker 1: eighty five percent of that, that is considered kind of

991
00:48:29,640 --> 00:48:31,879
Speaker 1: a sprint. And so you want to do that because

992
00:48:31,880 --> 00:48:34,040
Speaker 1: there was a study that showed that if you took

993
00:48:34,120 --> 00:48:38,040
Speaker 1: people who were sedentary meaning that they've never worked out really,

994
00:48:38,960 --> 00:48:41,120
Speaker 1: and you put them on a two year exercise plan,

995
00:48:41,960 --> 00:48:46,160
Speaker 1: you can reverse the age of their heart by twenty years. Wow,

996
00:48:46,680 --> 00:48:50,440
Speaker 1: And that was using a sprint workout, so it was walking,

997
00:48:50,680 --> 00:48:54,239
Speaker 1: it was weight training, and then they added one sprint.

998
00:48:54,000 --> 00:48:57,040
Speaker 3: Workout a week love sprint walk out. Yeah, yeah, okay, good.

999
00:48:57,040 --> 00:48:58,520
Speaker 1: I'm glad because I was like, I don't know how

1000
00:48:58,560 --> 00:49:00,160
Speaker 1: you're going to take Some people would I say that,

1001
00:49:00,200 --> 00:49:03,000
Speaker 1: They're like, I'm not sprending. I hate sprinting.

1002
00:49:03,280 --> 00:49:06,640
Speaker 2: Yeah, I love running actually, but I do more sprints

1003
00:49:06,640 --> 00:49:08,719
Speaker 2: now than long running just because I feel like it's

1004
00:49:08,800 --> 00:49:11,200
Speaker 2: more beneficial for my body actually.

1005
00:49:10,960 --> 00:49:13,200
Speaker 1: One hundred percent. So if you think about that for

1006
00:49:13,400 --> 00:49:16,279
Speaker 1: three each you want. I never said, like, you know,

1007
00:49:17,080 --> 00:49:21,400
Speaker 1: do long yeah, like if you enjoy If some people

1008
00:49:22,080 --> 00:49:24,640
Speaker 1: enjoy long runs for their mental health, I was like that,

1009
00:49:25,120 --> 00:49:28,040
Speaker 1: but I started to see how it's affecting my hormones

1010
00:49:28,600 --> 00:49:30,760
Speaker 1: and I really had to change that myself.

1011
00:49:30,840 --> 00:49:32,440
Speaker 2: So it makes sense. I felt the same way. And

1012
00:49:32,480 --> 00:49:34,400
Speaker 2: also just on your bones and your body, it's quite.

1013
00:49:34,200 --> 00:49:37,360
Speaker 1: Harsh, exactly, it's very harsh. You have to have the

1014
00:49:37,480 --> 00:49:40,320
Speaker 1: right form, you have to be really good about injury prevention,

1015
00:49:40,400 --> 00:49:42,439
Speaker 1: you have to have a good recovery. It's a lot

1016
00:49:42,520 --> 00:49:43,800
Speaker 1: to keep yourself.

1017
00:49:43,520 --> 00:49:46,880
Speaker 2: Like exactly, I would love to move on to supplements

1018
00:49:46,920 --> 00:49:50,040
Speaker 2: because there is just the whole world of supplements.

1019
00:49:49,520 --> 00:49:50,320
Speaker 3: Out oh gosh.

1020
00:49:50,440 --> 00:49:54,320
Speaker 2: Yes, and there's everything that says cortisol balances, yes, hormone

1021
00:49:54,360 --> 00:49:55,880
Speaker 2: regulations and all those things.

1022
00:49:55,920 --> 00:49:58,840
Speaker 3: So, you know, do you recommend any supplements.

1023
00:49:58,840 --> 00:50:01,440
Speaker 2: Are there any specific vitamin or hubs that you recommend

1024
00:50:01,440 --> 00:50:03,360
Speaker 2: women should be taking to support the home and health.

1025
00:50:03,880 --> 00:50:07,280
Speaker 1: And that's a great question because there's so many supplements

1026
00:50:07,320 --> 00:50:09,319
Speaker 1: out there, and most people I know, I think they

1027
00:50:09,360 --> 00:50:11,520
Speaker 1: said like eighty five up to eighty five percent of

1028
00:50:11,520 --> 00:50:13,520
Speaker 1: people take supplements. I would say like one hundred. I

1029
00:50:13,560 --> 00:50:16,360
Speaker 1: don't know anybody who doesn't take STEME. When I was

1030
00:50:16,400 --> 00:50:19,520
Speaker 1: in medical school, I took zero supplements, and it was

1031
00:50:19,560 --> 00:50:22,359
Speaker 1: because they scared us. They were like, supplements are bad,

1032
00:50:22,360 --> 00:50:25,839
Speaker 1: they're unregulated, they are often not what they say they are,

1033
00:50:25,880 --> 00:50:27,839
Speaker 1: and we would see side effects from people taking all

1034
00:50:27,840 --> 00:50:31,680
Speaker 1: these kind of weird supplements, right, But now I realize

1035
00:50:31,680 --> 00:50:34,319
Speaker 1: that that's not that's kind of the extreme. Yes, there

1036
00:50:34,360 --> 00:50:37,680
Speaker 1: are dangerous supplements for sure, and you definitely don't want

1037
00:50:37,719 --> 00:50:39,960
Speaker 1: to overdose on them, but there are some that can

1038
00:50:40,000 --> 00:50:43,440
Speaker 1: be really helpful. So the three that consistently come up

1039
00:50:43,440 --> 00:50:48,520
Speaker 1: in the research for women is vitamin D, magnesium, and

1040
00:50:48,520 --> 00:50:52,480
Speaker 1: omega three fatty acids, so vitamin D eighty percent of women,

1041
00:50:53,239 --> 00:50:56,560
Speaker 1: especially as they move through perimenopause and menopause, are vitamin

1042
00:50:56,600 --> 00:50:59,000
Speaker 1: D deficient, and women in general tend to be vitamin

1043
00:50:59,080 --> 00:51:02,080
Speaker 1: D deficient even if you're getting some light all the time.

1044
00:51:02,560 --> 00:51:05,160
Speaker 1: Omega three fatty acids. So we have really good data

1045
00:51:05,200 --> 00:51:08,000
Speaker 1: that omega threes are great for your brain and great

1046
00:51:08,040 --> 00:51:11,600
Speaker 1: for inflammation. And there's been very I mean, it's like,

1047
00:51:11,680 --> 00:51:14,040
Speaker 1: the data is amazing on omega three. If you can

1048
00:51:14,080 --> 00:51:16,360
Speaker 1: get it from food, great, but you can also supplement

1049
00:51:16,400 --> 00:51:20,400
Speaker 1: with it. And then magnesium is the one that I

1050
00:51:20,440 --> 00:51:23,879
Speaker 1: think is surprising to people because magnesium does so many

1051
00:51:23,920 --> 00:51:27,600
Speaker 1: things in our body. Besides you know, some people maybe

1052
00:51:27,640 --> 00:51:31,040
Speaker 1: know it for muscle soreness, or it actually helps our brain.

1053
00:51:31,560 --> 00:51:35,080
Speaker 1: And there are studies that show that women who get

1054
00:51:35,120 --> 00:51:40,560
Speaker 1: more magnesium actually tend to age slower, especially in their brain.

1055
00:51:41,200 --> 00:51:43,720
Speaker 1: And so there's really great data and there's all kinds

1056
00:51:43,719 --> 00:51:44,879
Speaker 1: of different magnesiums.

1057
00:51:44,960 --> 00:51:46,640
Speaker 2: I was going to ask you what type of magnesium

1058
00:51:46,680 --> 00:51:47,640
Speaker 2: should people be taking?

1059
00:51:48,080 --> 00:51:52,680
Speaker 1: So magnesium glycinate is magnesium bound to glyciine. That's great

1060
00:51:52,680 --> 00:51:57,040
Speaker 1: for women. That's great for women's hormones. It helps you

1061
00:51:57,160 --> 00:51:59,920
Speaker 1: relax and often can be great before bed because it

1062
00:52:00,080 --> 00:52:04,120
Speaker 1: can help with sleep. There's magnesium citrate that's great for

1063
00:52:04,200 --> 00:52:07,440
Speaker 1: women with or people with constipation because it kind of

1064
00:52:07,520 --> 00:52:10,080
Speaker 1: is the thing that people give before colonosopied to kind

1065
00:52:10,120 --> 00:52:13,479
Speaker 1: of flush out your system. So magnesiums as citrate. There's

1066
00:52:13,600 --> 00:52:16,520
Speaker 1: magnesium al three on eight. So magnesium al three on eight,

1067
00:52:16,680 --> 00:52:19,560
Speaker 1: just like magnesium glycinate, actually goes to your brain. It

1068
00:52:19,680 --> 00:52:24,040
Speaker 1: crosses that blood brain barrier and can help with mood

1069
00:52:24,320 --> 00:52:27,680
Speaker 1: and brain health. So that's all three on eight. And

1070
00:52:27,719 --> 00:52:31,120
Speaker 1: then there's some magnesium that you kind of don't absorb well,

1071
00:52:31,360 --> 00:52:33,879
Speaker 1: like magnesium oxide, so you don't really want to take

1072
00:52:33,920 --> 00:52:34,200
Speaker 1: that one.

1073
00:52:34,239 --> 00:52:35,719
Speaker 2: Okay, Oh, thank you, that's the use. I didn't know

1074
00:52:35,760 --> 00:52:37,960
Speaker 2: that there was so many different times. Yeah, I was

1075
00:52:37,960 --> 00:52:39,600
Speaker 2: speaking to this lady. I went to an event and

1076
00:52:39,640 --> 00:52:41,880
Speaker 2: she was saying, Oh, I've just been I've started taking NAD.

1077
00:52:41,920 --> 00:52:44,799
Speaker 2: I'm going into perimenopolse and it's really helping me. Is

1078
00:52:44,960 --> 00:52:48,120
Speaker 2: NAD something that you've seen research on that helps women.

1079
00:52:49,400 --> 00:52:52,840
Speaker 1: There's not a whole lot of research about NAD with

1080
00:52:53,000 --> 00:52:58,360
Speaker 1: women's health, but NAD is something that's very exciting because

1081
00:52:58,400 --> 00:53:03,120
Speaker 1: we know that NAD goes down as you age, and

1082
00:53:03,600 --> 00:53:07,080
Speaker 1: it's something that we think that if you replace it

1083
00:53:07,160 --> 00:53:10,279
Speaker 1: will help you as you age. But it's very like

1084
00:53:10,320 --> 00:53:13,719
Speaker 1: it's very early. It's hard to know, and there's like,

1085
00:53:14,040 --> 00:53:16,759
Speaker 1: you know, there's some really great I would say like

1086
00:53:17,040 --> 00:53:19,760
Speaker 1: those three are the ones that have the most research

1087
00:53:19,880 --> 00:53:24,759
Speaker 1: behind them, the magnesium, omega three and vitamin D. But

1088
00:53:24,800 --> 00:53:27,680
Speaker 1: there's a lot of companies like that are doing, like

1089
00:53:27,840 --> 00:53:30,680
Speaker 1: Metagenics as a company that's came out with an amazing

1090
00:53:31,200 --> 00:53:34,560
Speaker 1: hormone health kind of women's health blend with herbs and

1091
00:53:34,719 --> 00:53:39,040
Speaker 1: really well researched in research ingredients. There's you know, lots

1092
00:53:39,040 --> 00:53:42,680
Speaker 1: of teas and herbs and things that women can use

1093
00:53:42,719 --> 00:53:45,920
Speaker 1: to kind of help with their mood. For example, saffron

1094
00:53:46,400 --> 00:53:49,440
Speaker 1: is a great mood booster, Turmeric is like a great

1095
00:53:49,440 --> 00:53:53,040
Speaker 1: anti inflammatory, and so there's so many things that we

1096
00:53:53,160 --> 00:53:56,359
Speaker 1: have in our toolbox. So I often say, get those

1097
00:53:56,400 --> 00:54:00,000
Speaker 1: three and chat and then you can play with everything else,

1098
00:54:00,760 --> 00:54:03,600
Speaker 1: because as you know, you know, certain people will do

1099
00:54:03,800 --> 00:54:08,360
Speaker 1: amazing with these things and others will you know, not

1100
00:54:08,719 --> 00:54:11,440
Speaker 1: want them or not need them. I don't think any

1101
00:54:11,640 --> 00:54:15,680
Speaker 1: person should be taking fistfuls of supplements like you know,

1102
00:54:15,719 --> 00:54:17,520
Speaker 1: those people who are like taking ninety seven.

1103
00:54:17,600 --> 00:54:18,719
Speaker 3: Yeah, yeah, like.

1104
00:54:18,880 --> 00:54:21,560
Speaker 1: I don't because they also like cancel each other out,

1105
00:54:22,280 --> 00:54:24,480
Speaker 1: or at best they cancel each other out, but they

1106
00:54:24,480 --> 00:54:27,040
Speaker 1: can also interact in a negative way. And so you

1107
00:54:27,160 --> 00:54:30,160
Speaker 1: really want to get how many O taking? Be careful

1108
00:54:30,200 --> 00:54:32,760
Speaker 1: how many, and be careful of the brands you're using.

1109
00:54:32,880 --> 00:54:36,040
Speaker 1: So like, there's some trusted brands that we know out

1110
00:54:36,080 --> 00:54:36,480
Speaker 1: there and.

1111
00:54:36,440 --> 00:54:38,360
Speaker 3: They give us some recommendations.

1112
00:54:39,000 --> 00:54:42,319
Speaker 1: Okay, I mentioned Metagenics. That's a great brand. They do

1113
00:54:42,400 --> 00:54:44,520
Speaker 1: a lot of research into there, and a lot of

1114
00:54:44,560 --> 00:54:49,840
Speaker 1: doctors use that one. I like row RHO. I like,

1115
00:54:50,280 --> 00:54:54,359
Speaker 1: let's see, Momentous is a good one. I like, there's

1116
00:54:54,400 --> 00:54:57,600
Speaker 1: so many. I take this drink in the morning called

1117
00:54:57,640 --> 00:54:58,919
Speaker 1: I am E. That's a good one.

1118
00:54:59,520 --> 00:55:01,000
Speaker 3: Oh yeah, Jay, just start taking that.

1119
00:55:01,200 --> 00:55:03,960
Speaker 1: Yeah, okay, a great. Yeah, it's a it's like something

1120
00:55:04,040 --> 00:55:05,080
Speaker 1: it's like a multi vitamin.

1121
00:55:05,200 --> 00:55:08,240
Speaker 3: Yeah. The problem is yes, right exactly.

1122
00:55:08,360 --> 00:55:08,600
Speaker 2: Yeah.

1123
00:55:08,719 --> 00:55:10,640
Speaker 1: So the thing is, I mean there's so many and

1124
00:55:10,680 --> 00:55:13,360
Speaker 1: then there's tons of more brands that are great. But

1125
00:55:13,680 --> 00:55:15,719
Speaker 1: what happens is a lot of people will go to

1126
00:55:16,000 --> 00:55:19,560
Speaker 1: like Amazon, right, and they'll just order the cheapest one

1127
00:55:19,920 --> 00:55:22,719
Speaker 1: for you know, the one that looks good. And when

1128
00:55:22,760 --> 00:55:25,680
Speaker 1: they checked on Amazon. They said like, out of like

1129
00:55:25,719 --> 00:55:28,800
Speaker 1: the ten that they randomly checked, eight of them didn't

1130
00:55:28,840 --> 00:55:32,680
Speaker 1: have what they said on the label. Because it's not

1131
00:55:32,719 --> 00:55:35,040
Speaker 1: they're not for supplements. It's not very strict.

1132
00:55:35,400 --> 00:55:38,680
Speaker 3: You can just through recommendation that you should pick your supplements.

1133
00:55:38,800 --> 00:55:41,399
Speaker 1: Yeah, so that's the hard part. Like it's like if

1134
00:55:41,440 --> 00:55:43,279
Speaker 1: I just look in the store, and you just look

1135
00:55:43,280 --> 00:55:44,759
Speaker 1: in the store, Like how would you even know?

1136
00:55:45,440 --> 00:55:45,640
Speaker 2: You know?

1137
00:55:45,920 --> 00:55:49,000
Speaker 1: So, third party testing is something I highly recommend to people.

1138
00:55:49,320 --> 00:55:52,440
Speaker 1: So most of the supplements, Like so I'm working with

1139
00:55:52,520 --> 00:55:56,080
Speaker 1: mel Robbins on this proachein shop. All these supplements that

1140
00:55:56,440 --> 00:56:00,279
Speaker 1: you're taking, they need to have third party testing. You

1141
00:56:00,360 --> 00:56:03,400
Speaker 1: need to know that somebody else that's not affiliated with

1142
00:56:03,440 --> 00:56:06,960
Speaker 1: the company checked to see if it has what it

1143
00:56:07,000 --> 00:56:09,440
Speaker 1: has and it doesn't have any contaminants and heavy metals

1144
00:56:09,480 --> 00:56:11,960
Speaker 1: and all that crap that you do. That's like kind

1145
00:56:11,960 --> 00:56:15,400
Speaker 1: of the only way. And unfortunately, unless it's third party tested,

1146
00:56:15,480 --> 00:56:18,240
Speaker 1: that we don't really know if it's right or wrong.

1147
00:56:18,400 --> 00:56:21,080
Speaker 1: So there's a lot of stuff that's like really scary.

1148
00:56:21,320 --> 00:56:23,040
Speaker 1: I mean, I've been in the hospital.

1149
00:56:23,120 --> 00:56:23,520
Speaker 3: I used to.

1150
00:56:23,880 --> 00:56:26,560
Speaker 1: I did my fellowship at Columbia in New York, and

1151
00:56:26,640 --> 00:56:29,040
Speaker 1: I remember in the hospital. There'd be all kinds of

1152
00:56:29,040 --> 00:56:32,920
Speaker 1: people hospitalized for like weird supplements that they were taking

1153
00:56:33,160 --> 00:56:37,000
Speaker 1: the cause liver failure that caused a rash where their

1154
00:56:37,000 --> 00:56:40,440
Speaker 1: body was peeling off, like you know what it was.

1155
00:56:40,560 --> 00:56:43,600
Speaker 1: It was crazy, the kind of things that happened to

1156
00:56:43,600 --> 00:56:45,240
Speaker 1: people when they're taking random things.

1157
00:56:45,360 --> 00:56:46,240
Speaker 3: Yeah, so true.

1158
00:56:46,640 --> 00:56:48,640
Speaker 2: Just a question on couldtal managers because I know that

1159
00:56:48,640 --> 00:56:51,080
Speaker 2: there are some supplements out of the cultural balances and managers.

1160
00:56:51,120 --> 00:56:54,440
Speaker 2: Are there any specific specific brands that you like for that?

1161
00:56:54,800 --> 00:56:57,200
Speaker 1: So you know a lot of the things that are

1162
00:56:57,200 --> 00:57:02,800
Speaker 1: in cortisol reducing supplements like ashwagandha aalthyanine are things that

1163
00:57:02,960 --> 00:57:05,080
Speaker 1: are in the ones that we talked about there. So

1164
00:57:05,600 --> 00:57:07,959
Speaker 1: just be careful. One of the things I tell people

1165
00:57:08,000 --> 00:57:10,040
Speaker 1: all the time, and this happens to me all the time.

1166
00:57:10,520 --> 00:57:12,680
Speaker 1: You need to look at all the things you're taking

1167
00:57:12,880 --> 00:57:15,040
Speaker 1: and make sure they don't all have aanda, they don't

1168
00:57:15,120 --> 00:57:18,280
Speaker 1: all have al they don't all have because if it's

1169
00:57:18,400 --> 00:57:21,280
Speaker 1: great to reduce your stress, but make sure you're not

1170
00:57:21,400 --> 00:57:24,320
Speaker 1: getting magnesium and healthy inine and ashraganda from all these

1171
00:57:24,400 --> 00:57:27,840
Speaker 1: different sources. Pick your one or two and get your

1172
00:57:27,960 --> 00:57:31,720
Speaker 1: blood checked. If you're on supplements. You need to be

1173
00:57:31,800 --> 00:57:35,600
Speaker 1: getting your blood tested every quarter at least, or if not,

1174
00:57:35,920 --> 00:57:37,760
Speaker 1: then every six months or one year.

1175
00:57:37,920 --> 00:57:41,240
Speaker 2: Yes, okay, I'm going to do it rapid fy enough okay,

1176
00:57:42,120 --> 00:57:43,720
Speaker 2: and you can say yes or no, and then you

1177
00:57:43,760 --> 00:57:45,640
Speaker 2: can also elaborate if you feel like you want to.

1178
00:57:45,800 --> 00:57:46,080
Speaker 1: Okay.

1179
00:57:46,560 --> 00:57:49,520
Speaker 3: So the first thing is carnival dyet tends.

1180
00:57:49,280 --> 00:57:51,800
Speaker 1: To be bad for most people because you're cutting out

1181
00:57:51,840 --> 00:57:52,720
Speaker 1: fruits and vegetables.

1182
00:57:52,840 --> 00:57:55,720
Speaker 3: Yeah, quito for women. Helpful or harmful?

1183
00:57:55,840 --> 00:57:59,480
Speaker 1: Oh gosh. Also usually harmful because you're cutting out all

1184
00:57:59,640 --> 00:58:05,000
Speaker 1: carbon hydrates and you really do like healthy carbohydrates like berries, for.

1185
00:58:05,080 --> 00:58:07,640
Speaker 3: Example, potatoes, Yeah, like sweet potatoes.

1186
00:58:07,840 --> 00:58:10,600
Speaker 1: I know it's sad, and I mean I was in

1187
00:58:10,720 --> 00:58:13,120
Speaker 1: that world at one point, and I'm like, you know,

1188
00:58:13,280 --> 00:58:14,880
Speaker 1: everything is bad, everything's bad.

1189
00:58:16,280 --> 00:58:18,280
Speaker 3: We've allay talked about this. But intimateive fasting for women

1190
00:58:18,320 --> 00:58:20,960
Speaker 3: over thirty yeah no, long term.

1191
00:58:21,040 --> 00:58:24,680
Speaker 1: No, no, especially when it's long and it makes you

1192
00:58:24,720 --> 00:58:26,360
Speaker 1: skip a lot of daytime meals.

1193
00:58:26,440 --> 00:58:28,520
Speaker 2: Yeah, that brings me on to one meal a day

1194
00:58:28,560 --> 00:58:29,760
Speaker 2: for women. There's this whole omad to.

1195
00:58:29,800 --> 00:58:32,680
Speaker 3: Tread no said, no, people are very strong.

1196
00:58:32,840 --> 00:58:32,880
Speaker 2: No.

1197
00:58:33,800 --> 00:58:37,440
Speaker 1: Seed oils okay, seed oils, Okay, I'm going to go

1198
00:58:37,760 --> 00:58:41,000
Speaker 1: a little scientific this. Okay, seed oils. Obviously we don't

1199
00:58:41,000 --> 00:58:43,080
Speaker 1: want to eat a ton of seed oils, but the

1200
00:58:43,240 --> 00:58:46,000
Speaker 1: data shows that they're actually not bad.

1201
00:58:46,160 --> 00:58:46,680
Speaker 3: I've heard this.

1202
00:58:46,880 --> 00:58:48,760
Speaker 2: I feel like this was a TikTok thing that really

1203
00:58:48,880 --> 00:58:50,080
Speaker 2: ruined seed oils for people.

1204
00:58:50,280 --> 00:58:53,840
Speaker 1: Yeah, it's like it's like seed oils is something that

1205
00:58:54,160 --> 00:58:57,680
Speaker 1: was blamed for being It's almost like, do you blame

1206
00:58:58,080 --> 00:59:00,680
Speaker 1: when you look at Big Macs mcnald's meal. Are you

1207
00:59:00,720 --> 00:59:02,840
Speaker 1: blaming the fries? Are you blaming the burger?

1208
00:59:02,960 --> 00:59:07,880
Speaker 3: Are you blaming the oil that it's yeah, exactly so yeah, okay,

1209
00:59:08,080 --> 00:59:10,200
Speaker 3: thank you. Appreciate a cycle sinking for women?

1210
00:59:10,520 --> 00:59:14,160
Speaker 1: Okay, cycle sinking as a one size fits all no, okay,

1211
00:59:14,320 --> 00:59:16,959
Speaker 1: because everyone's cycle is so different. Like, if you feel

1212
00:59:17,000 --> 00:59:19,600
Speaker 1: like you can lift heavy on your period, go for it, right,

1213
00:59:20,040 --> 00:59:22,760
Speaker 1: But it has to be individual. For me, I know

1214
00:59:23,440 --> 00:59:25,840
Speaker 1: that the week before my period, and for most people,

1215
00:59:26,320 --> 00:59:28,360
Speaker 1: you're not lifting as heavy, you're not going as hard.

1216
00:59:28,320 --> 00:59:30,840
Speaker 2: Drawing my back out if I try to totally prime eyes,

1217
00:59:30,880 --> 00:59:32,680
Speaker 2: I'm like, no, this is all the time to lift heavy.

1218
00:59:32,840 --> 00:59:37,240
Speaker 1: Yes, so cycle sinking in theory is amazing, but to

1219
00:59:37,480 --> 00:59:40,760
Speaker 1: prescribe it as a like one size fits all. Doesn't

1220
00:59:40,800 --> 00:59:43,400
Speaker 1: make sense because what if you feel like doing more?

1221
00:59:43,640 --> 00:59:46,560
Speaker 3: Yeah, you know, I like the ANSA and Rule diets,

1222
00:59:47,280 --> 00:59:48,400
Speaker 3: uh raw diets.

1223
00:59:49,240 --> 00:59:52,920
Speaker 1: You know, if you're careful about getting all of your nutrients,

1224
00:59:52,960 --> 00:59:56,440
Speaker 1: which is like really hard, same thing vegan and raw

1225
00:59:56,560 --> 00:59:59,960
Speaker 1: is similar to me. It's like, yes, but make sure

1226
01:00:00,120 --> 01:00:01,320
Speaker 1: you were getting all the things.

1227
01:00:01,160 --> 01:00:04,320
Speaker 2: You need to go toally amazing Amy, thank you so much.

1228
01:00:04,600 --> 01:00:06,200
Speaker 2: It was a pleasure having you on, and thank you.

1229
01:00:06,440 --> 01:00:08,160
Speaker 2: Everything you said was so insightful. I think it's going

1230
01:00:08,200 --> 01:00:09,000
Speaker 2: to help so many people.